Hip stretches are designed to improve the flexibility around the hip joint and ensure that your hips stay functional, healthy and pain free.
The Hip Joint - Relevant anatomy
The pelvic and the femur bones form the skeletal structure of the hip joint. The head of the femur bone fits into the acetabular fossa, a socket on the pelvis, to form the hip joint. This ball-and-socket joint allows the wide range of motion in the joint.
The movements of this joint include flexion, extension, abduction, adduction, and internal and external rotation of the hip.
Surrounding the hip joints are several large and strong muscle groups, make the major movements of the lower extremities possible.
| Movement of the|
thigh on the trunk
|Movement at the hip joint|| Muscles involved|| Factors limiting|
| Flexion||Head of the femur moves about a |
transverse axis passing through both acetabula and causes the shaft to swing anteriorly
|Psoas major, iliacus, tensor fasciae latae, pectineus,|
| Thigh touching |
tension if leg is extended
| Extension|| As flexion but opposite direction|| Gluteus maximus,|
| Abduction|| Head of the femur moves in the |
acetabulum about an anteroposterior axis and causes the femoral neck and
shaft to swing laterally
| Gluteus medius, gluteus minimus|| Abductor muscle |
| Adduction|| As abduction but opposite direction|| Adductors, gracillis|| Gluteus medius,|
other leg approximation
| Medial rotation|| Rotation of the femoral head in the |
acetabulum about a vertical axis that
passes through the femoral head and
The neck of the femur swings anteriorly
| Tensor fasciae latae, gluteus medius, gluteus minimus,|
| Lateral rotation|| As medial rotation but opposite direction.|| Obturator internus,|
| Iliofemoral ligament|
The hip joint is located in the middle of the body, so problems in this area tend to radiate and affect many other parts of the body. Problems around the hip joint can be reduced by paying more attention to strength and joint flexibility. Often pain in the hip or buttocks area is associated with poor hip flexibility. This is especially true after running or hiking along steep inclines or declines or especially following an injury.
The flexibility in the hip joint depends on several factors, including bony structure; muscle strength; stiffness of muscle tissue, tendons, and ligaments; and anatomical restrictions.
These are some exercises designed to stretch the muscles around your hip joint.
Please note to follow the general guidelines for stretching exercises mentioned in the stretching exercises section.
Bilateral hamstring stretch sitting
Hamstring stretch with towel
Hamstring stretch standing
Hip adductors stretch in long sitting (Karate Stretch)
Hip adductors stretch standing
Figure of four stretch
IT band crossed leg stretch
(Iliotibial band stretch)
Iliotibial band stretch in side lying
IT band stretch in half kneeling position
Tensor Fascia Latae stretch (TFL Stretch) standing at the wall
Piriformis Stretch - Four point kneel
Piriformis Stretch in long sitting position
Hip flexors stretch lying
Groin Stretch Supine
Quadriceps Stretch Prone