Hip stiffness has become a major problem for me over the past few years. Sitting at my desk for long periods of time doesn’t help, nor does years of sitting with one foot crossed over the other, which has caused my right hip to become much stiffer than my left hip. Sometimes, the stiffness will make itself known when I’m squatting, bending, or running — other times, I’ll just be relaxing on the couch when I notice my hip suddenly lock up.
I’ve tried moves for hip mobility Before, but this time I wanted to focus on strengthening my hip flexors instead of just lengthening them. strong hip flexors Play an important role in stabilizing the pelvis, supporting the lower back, and protecting you during high-impact movements like running, jumping or fast-paced workouts. If they are weaker or less active, other muscles often compensate.
What is routine?
This routine is a 10-minute workout designed to strengthen the hip flexors and side hips. There are 10 exercises in total, and it consists of 30 seconds of work followed by five seconds for transitions. So, there’s a bit of relaxation involved – but it’s only 10 minutes long and so still feels quite accessible.
The routine includes exercises: clamshellSide lying hip abduction, inside leg raise, reverse Nordics, supine straight leg raise, and front lying leg extension. In addition to targeting the hip flexors, you also get a workout in the abductors (outer hips) and adductors (inner hips), and some glute work thrown in there too.
If you’re struggling with hip stiffness, I can’t recommend this routine more. The variety of exercises included will make your hips feel both looser and stronger, especially when practiced consistently.
Below are the three main benefits I noticed after doing this routine for two weeks.
1. My hips felt stronger (and much less stiff)
The biggest change I noticed was an actual reduction in the stubborn, one-sided stiffness in my right hip. Activities that previously felt restricted – like lunging or taking big steps upstairs – began to feel effortless within a few days. Exercises like clamshells, side-lying hip abductions and internal leg raises actually target the small stabilizer muscles around the hip joint, which I was apparently neglecting.
Reverse Nordics and supine straight leg raises add a deep strength component through the hip flexors, rather than simply stretching them. By the end of week two, the routine didn’t feel as unstable or laborious, which told me that my hips were adapting. They certainly felt looser, but also more capable.
2. My posture started improving
I wasn’t expecting it, but after about a week, I realized I was sitting at my desk differently. Stronger hip flexors and glutes (thanks for this) glute bridge and front leg extension) meant that my pelvis felt more stable, making it easier to sit straight rather than slouching or hunching over. Awareness of how we sit is an important part of this, but actively stabilizing the pelvis makes it easier to notice when I’m starting to slouch.
when your hips are tight Or weak, your lower back often feels loose. As the routine strengthened the muscles around my pelvis, I felt less of that nagging feeling. lower back stiffness Which appears after hours of typing. It didn’t magically fix my desk habits — and I still found routines difficult at the end of the day, when everything felt clickable and more reluctant to move — but it certainly helped me reset.
3. Moves got easier – and it felt like real progress
In the first few sessions, some of the exercises were quite challenging. The inside leg felt particularly stiff and awkward, and I now realize that this was because I was working with such a limited range of motion. But by the end of week two, I could do the routine more effortlessly, simply because my hips had become a little looser and stronger.
This proved that even in just 10 minutes a day my muscles were responding. The evening routine still feels difficult, especially after sitting for long periods of time, when my joints need more time to wake up. But instead of the stiffness usually persisting, it subsided more quickly. And that shift – from rigid and reactive to stronger and more responsive – felt like the biggest victory of all.
Verdict: Is this hip flexor strengthening routine worth trying?
If you sit for long periods of time or feel stiff while walking, this routine is definitely worth trying. It focuses on building strength in the muscles that actually support your hips, not just stretching them for temporary relief. After two weeks, my hips felt more stable, less stiff, and better able to handle everyday activities – which is exactly what I was hoping for.
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