Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why hips get tight
Sitting keeps the hip flexors in a shortened position for hours. Over time they adapt to that length and feel tight when you stand or walk. Because the hips and lower back work together, tight hips often go hand in hand with a stiff, achy back. Lengthening these muscles gently helps both.
The stretches to try
A kneeling hip-flexor lunge, a figure-four glute stretch, a seated piriformis stretch, a gentle pigeon, and a standing quad stretch cover the main areas. Hold each for 20 to 30 seconds, breathe, and never push into sharp pain. Done once or twice a day, most people feel looser within a couple of weeks.
When stretching is not enough
If the hips stay stubbornly tight, or stiffness comes with pain, clicking that hurts, or symptoms down the leg, it is worth getting assessed. Soft tissue work can ease the muscular side and make stretching more comfortable, but genuine hip joint problems need proper evaluation.
Key takeaways
- Sitting shortens the hip flexors over time
- Hold gentle stretches 20-30 seconds, once or twice daily
- Tight hips and an achy lower back often go together
- Get assessed for joint pain, clicking with pain, or leg symptoms
Frequently asked questions
How long should I hold a stretch?
Around 20 to 30 seconds, breathing slowly, repeated a couple of times. Gentle and regular beats hard and occasional.
Should hip stretches hurt?
No. You should feel a gentle pull, not sharp pain. Stop and seek advice if a stretch causes pain down the leg or in the joint.