When the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder. Buy a worksheet with these exercises: https://www.askdoctorjo.com/stiff-hip-exercises-worksheet



Starting off with isometric exercises, glute sets and hamstring sets will help contract the muscles to help them relax.


Next a four way hip lying down with hip flexion, hip abduction, hip adduction, and hip extension are great to work the muscles all the way around the hip.


Now on the stomach, prone hamstring curls and prone hip extension with the knee flexed will work the hamstrings and glutes.


Finally, seated hip flexion and squats are a little more challenging to help get the muscles stronger.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=5

Hip Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tQNk6mpFsww&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=10&t=0s

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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10 Best Stiff Hip Pain Relief Exercises:
https://www.youtube.com/watch?v=_ONkRJ2keYc
https://www.askdoctorjo.com/stiff-hip-exercises

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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