Consider these prescribed standing hip exercises suggested by a fitness trainer to enhance lower-body flexibility, muscle power, and balance, if found uncomfortable with sitting cross-legged.
In a recent social media post, mobility coach Charlotte Hazelwood shared a reel of three effective standing hip stretches that are designed to build mobility, strength, and stability in the hips. These exercises are suitable for a wide range of individuals and can be modified according to individual abilities and limitations.
The first standing hip stretch is the Standing Hip Flexor Stretch. To perform this exercise, stand with your feet shoulder-width apart. Take a large step forward with one foot, keeping your back straight. Lower your body until your front knee is bent at a 90-degree angle, while your back leg remains straight with your heel on the ground. This stretch targets the hip flexors and should be held for 30 seconds before repeating on the other side.
The second exercise is the Standing Lateral Leg Stretch. Stand with your feet together and slowly lift one leg out to the side, away from your other leg. Keep your back straight and your lifted leg straight. This stretch focuses on the hip abductors and should also be held for 30 seconds before repeating on the other side.
The third standing hip stretch is the Standing Piriformis Stretch. Stand with your feet shoulder-width apart and cross one foot over the other, creating a "figure four" shape with your legs. Bend your knee slightly and lean toward the side of the crossed leg. This stretch targets the piriformis muscle and should be held for 30 seconds before repeating on the other side.
It is recommended to warm up for five minutes before attempting these stretches, either by vigorous walking on the spot or up and down the stairs at home. Each exercise should be repeated a couple of times, with a switch to the opposite side after completing a round.
It is also advised to not launch into these stretches cold, and to perform the exercises with a 30-second pause between rounds. The Standing Hip Airplane exercise, which challenges hamstring flexibility and hip integrity, improving rotation and firing up the glutes, should also be performed with caution. This exercise involves hinging forward, raising one leg behind, and rotating the body.
If you have chronically tight hips, it may be due to spending long hours sitting hunched over a desk. Standing hip CARsCARS, a method for exploring the full range of motion in the hips, can also be beneficial. This exercise involves lifting one leg off the floor while holding support and rotating the leg out, behind, and forward.
These standing hip stretches are not accompanied by specific instructions on when to perform them, but they can be a great addition to a pre-workout routine or a way to warm up after a long day at a desk.
Subscribe to the Fit&Well Newsletter for more workout ideas, health tips, and wellbeing advice in your inbox.
- Incorporating the Standing Hip Flexor Stretch, Standing Lateral Leg Stretch, and Standing Piriformis Stretch into a health-and-wellness routine can boost flexibility, particularly in the hips, which is essential for a variety of sports, yoga, and fitness-and-exercise activities.
- The science behind these exercises is rooted in improving mobility, strength, and stability in the hips, making them suitable for individuals engaged in mixed-martial-arts, team sports, or even daily activities.
- These standing hip stretches can be integrated into a pre-workout routine or used as a warm-up for workouts that focus on flexibility and mobility, thereby enhancing overall fitness and exercise performance.
- Consistent practice of these standing hip stretches can help combat the effects of prolonged sitting, such as tight hips, which can be detrimental to one's health, fitness-and-exercise pursuits, and general wellbeing.
