A 10-minute hip mobility routine for runners and sitters

Tight-feeling hips are common in runners and in anyone who sits for most of the day. This 10-minute hip mobility routine moves the hips through every direction they are built for: forwards, backwards, out to the side and in rotation. Do it three or four times a week, after a run or at the end of a working day, and most people notice the hips feeling easier within a couple of weeks.

You need a mat or a soft floor, and a wall or chair for balance.

Why hips feel tight

Long periods of sitting keep the hips bent in one position, and running repeats a small range of movement thousands of times. In both cases, the hips rarely go through their full range, so it can start to feel restricted.

Mobility work is different from holding long static stretches. You move in and out of positions slowly and with control, which also builds a little strength at the end of the range.

The routine at a glance

The moves

1. Leg swings (1 minute)

1. Stand side-on to a wall, one hand on it.
2. Swing the outside leg forward and back like a pendulum, 15 times, letting the range grow gradually.
3. Turn to face the wall and swing each leg side to side across your body, 15 times.

• Easier: smaller swings.
• Harder: let go of the wall and balance.

2. Half-kneeling hip flexor stretch (1 minute each side)

1. Kneel on your right knee with a cushion under it, left foot flat in front, both knees at about 90 degrees.
2. Tuck your tailbone under and squeeze your right buttock. That alone may be enough to feel the stretch at the front of the right hip.
3. Shift your weight forward slightly. Hold for 30 seconds, then do 5 slow rocks in and out.

• Easier: do it standing in a split stance holding a chair.
• Harder: raise your right arm overhead and lean gently to the left.

3. 90/90 hip switches (1½ minutes)

1. Sit on the floor with both knees bent at about 90 degrees, both legs falling to the right: the right shin in front of you, the left shin out to the side.
2. Keeping your feet on the floor, lift both knees and rotate them over to the left side.
3. Switch back and forth slowly, 8–10 times to each side.

• Easier: put your hands on the floor behind you and keep the feet wider apart.
• Harder: cross your arms over your chest and sit tall without your hands.

4. Hip CARs (1 minute each side)

CAR stands for controlled articular rotation: a slow, large circle at the joint.

1. Stand holding a wall, or start on hands and knees.
2. Lift one knee forward, open it out to the side, take it behind you, and bring it back down, drawing the biggest circle you can without twisting your body.
3. Do 3 slow circles each direction, each side.

• Easier: smaller circles on hands and knees.
• Harder: standing without support, moving more slowly.

5. Adductor rock-backs (1 minute)

1. Start on hands and knees, then straighten your right leg out to the side, foot flat on the floor.
2. Keep a long back and slowly push your hips back towards your left heel until you feel the inner right thigh.
3. Rock forward and back 10 times, then switch sides.

• Easier: smaller range, or bend the straight leg slightly.
• Harder: pause for 3 seconds at the back of each rock.

6. Glute bridge with hold (1 minute)

1. Lie on your back, knees bent, feet flat and hip-width apart.
2. Squeeze your bottom and lift the hips. Hold for 5 seconds.
3. Lower slowly. Repeat 8 times.

• Easier: shorter holds.
• Harder: single-leg bridges, 5 each side.

7. Deep squat hold (1 minute)

1. Hold a door frame, a sturdy table or a post.
2. Sit down into as deep a squat as is comfortable, heels down if you can.
3. Stay for 20–30 seconds, shifting gently from side to side. Stand and repeat.

• Easier: put a folded towel under your heels or sit onto a low step.
• Harder: let go of the support and hold for a full minute.

When to do it

• After running: follow it with a few minutes on a foam roller if you like the feeling.
• After a day at a desk: combine it with our stretches for desk workers.
• New to running? Our 8-week run-walk plan suggests mobility work on rest days.

Move slowly and stay below the point of pain. A stretch sensation is fine; pinching at the front of the hip is a sign to reduce the range.

Questions people ask

How long until hips feel looser?

Many people notice a difference after a week or two of regular practice. Bigger changes in range take longer and depend on consistency.

Should I stretch before running?

A short, moving warm-up suits most runners better than long static holds before a run. Save the longer holds for afterwards.

Photograph: AI-generated image

Filed under hip mobility, stretching, running, desk work.