How To Open Stiff Hips Before Training

What you'll need

A yoga mat for comfort and a light resistance band (optional).

The World's Greatest Stretch

Begin in a tall lunge position with one foot forward and the back knee hovering or resting gently. Place your hands on the floor inside your front foot. Reach the hand closest to your front foot toward the ceiling while rotating your torso. This movement engages the hip flexors and thoracic spine simultaneously, creating a dynamic opening effect.

90/90 Hip Switches

Sit on the floor with both knees bent at 90-degree angles—one leg in front of you, one to the side. Keep your heels on the ground and rotate your knees to the opposite side by pivoting on your heels. This helps improve internal and external rotation in the hip joint, which is crucial for fluid movement during compound lifts.

Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Engage your glutes to lift your hips toward the ceiling, creating a straight line from your knees to your shoulders. By activating the glutes, you naturally inhibit the hip flexors, allowing them to relax and 'let go' of excess tension.

Deep Squat Hold

Lower yourself into a squat as deep as your mobility currently allows, keeping your heels flat on the floor and chest upright. Use your elbows to gently push your knees outward. This static hold encourages the deep stabilizers in the hip capsule to release, prepping your body for deeper movement patterns.

Common mistakes

The most frequent error is rushing through the movements or using momentum to 'force' a stretch. Hip mobility is about gradual exposure, not aggressive pulling. Another mistake is forgetting to breathe; holding your breath creates tension in the body, which is the exact opposite of what we want to achieve. Move slowly, focus on the sensation of the muscle lengthening, and keep your inhales and exhales deep and steady.

Modifications

If you are a beginner, perform these movements without holding extra weight and focus purely on finding your natural range of motion. If you have limited mobility, you can use yoga blocks under your hands during lunges to bring the floor closer to you. If a specific movement causes discomfort, scale back the range of motion—for example, do not squat as deep or keep your torso more upright during lunges until your comfort level increases.

Opening your hips is a simple yet transformative habit that sets the tone for a safer, more effective workout. By prioritizing these few minutes of preparation, you are setting yourself up to move with greater ease and confidence. Remember that consistency is the key to unlocking better mobility over time; you may notice small improvements every single session.

Listen to your body, move with intention, and enjoy the feeling of freer movement. If you find your stiffness persists despite regular practice, a movement coach or physical therapist can provide a personalized assessment.