10 Amazing Hip Opener Stretches To Try At Home

hip opener stretches to increase mobility

Hip opener stretches are great to increase your athletic mobility, maintain power and explosiveness, improve comfort in day-to-day activities. Proper stretching also helps you sleep better, open the flow of motion, and reduce back pain.

For reference, i’m writing this in a hurdler stretch right now. These stretches can be done anywhere you can get in a deep squat.

One of the biggest issues I see is people have weak hips due to negligence. They’re one of my most favorite muscles to stretch because they do so much for you.  Now I’m no expert, but after playing Collegiate Sports and asking dozens and dozens of coaches proper stretching and workout routines, I believe I have found an amazing hip opener routine.

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When to do these stretches

These hip opener stretches are best performed first thing in the morning, and 30 minutes before bed.

How often should you do these hip stretches?

Please do these at least 3x per week but 5x or more a week would be the most ideal. Therefore, you always stay mobile, stretched, and ready to rumble!

It’s no surprise that a lot of people have tight hips, we sit for 8 hours a day on average and barely get the walking that we need in. Due to excessive sitting, we need to learn how to unlock the power of the hips. We’ll quickly highlight the hip opener stretches routine below then get into it:

  1. Lock and Half Push
  2. Lock and Full Push
  3. Push Holds
  4. Lock and Half Arm reach
  5. Lock and Full Arm reach
  6. Full Arm Holds
  7. Deep Sumo Squat presses
  8. Deep Sumo Squat reaches
  9. 90/90 Get Ups
  10. 90/90 Walks 

All Of these stretches are designed to provide you with the deepest stretch possible for the hips. This is an amazing Mobility exercise that within 10 minutes will have you super loosey-goosey. 

Hip opener stretches are great to increase your athletic mobility

The first 8 movements will be performed in a deep sumo squat position

Hip Opener Stretches #1 -Lock and half push

Hip opener stretches in a deep squat.

  1. Place 1 hand on the ground while that elbow locks your knee into place. 
  2. With the other hand, place it on the inside of the knee.
  3. Press the knee out with the arm halfway extended.
  4. Repeat this movement 10 times.
  5. Switch to the other side and repeat.

Hip opener stretches #2 – lock and full push

This is the same as half locks but fully extends the hand this time.

Hip opener stretches in a deep squat.

  1. Place 1 hand on the ground while that elbow locks your knee into place. 
  2. With the other hand, place it on the inside of the knee.
  3. Press the knee out with your arm fully extended.
  4. Repeat this movement 10 times.
  5. Switch to the other side and repeat.

These beginning hip opener stretches get the blood flowing so you can really get the most out of this routine.

Hip opener stretches #3 – Push holds

Hip opener stretches in a deep squat.

These hip opener stretches are great for stability and focus on the quality of the movement instead of the quantity.

  1. Place 1 hand on the ground while that elbow locks your knee into place. 
  2. With the other hand, place it on the inside of the knee.
  3. Press the knee out with your arm fully extended.
  4. Hold this movement for 10 seconds.
  5. Switch to the other side and repeat.

Hip opener stretches #4 – lock and half arm reach

  1. Place 1 hand on the ground while that elbow locks your knee into place. 
  2. Take your other hand, rotate, and reach halfway to the sky with your hand.
  3. Repeat this movement for 10 reps.
  4. Switch to the other side and repeat.

Hip opener stretches in a deep squat.

Hip opener stretches #5 – lock and full arm reach

  1. Same as lock and half arm reach only with a full extension to the sky this time.
  2. Repeat this movement for 10 reps.
  3. Switch to the other side and repeat.

Hip opener stretches in a deep squat.

Hip opener stretches #6 – full arm holds

  1. Place 1 hand on the ground while that elbow locks your knee into place. 
  2. With the other hand, Reach it full to the sky..
  3. Hold this movement for 10 seconds.
  4. Switch to the other side and repeat.

Hip opener stretches in a deep squat.

Hip opener stretch #7 – deep sumo squat presses

  1. Squat down as low as possible.
  2. Place the elbows on the inside of both knees.
  3. Put your hands in prayer (beginner) or hands in a fist (advanced) position
  4. Press your elbows out as far as it feels comfortable.
  5. Repeat for 10 repetitions

Hip opener stretches in a deep squat.

Hip opener stretch #8 – deep sumo squat reaches

  1. Get in a deep sumo squat position
  2. Place your hands connecting in hang 10 position (beginner) fists on top of each other (intermediate) Or 1 fist (advanced)
  3. Try to touch your head to your hand.
  4. Repeat for 10 repetitions.

Hip opener stretch #9 – 90/90 get ups

  1. Place one leg on the ground at a 90 degree angle.
  2. Tuck the other leg at a 90 degree angle behind you.
  3. In a controlled motion, lift your butt off the ground in a fully upright position.
  4. Lower yourself back to the ground in a slow and controlled manner.
  5. Repeat on each side for 10 repetitions.

Here’s a video for reference:

https://www.youtube.com/watch?v=azvG88MPppg

Hip opener stretch #10 – 90/90 walks

  1. Do a 90/90
  2. While in the upright position, transition the back leg to the front.
  3. Lower your body down to the ground and repeat.
  4. Do this for 20 total reps

The end of this video shows the stretch in detail:

https://www.youtube.com/watch?v=FGzfmmw7ce0

Don’t forget to hydrate

After a great Mobility stretching routine like this, you need to get a lot of water into your system. 

These hip opener stretches are going to really dig deep into the hips and it is important to maintain proper balance in your body. 

Aim to drink at least two glasses of water after these  hip opener stretches.

If you want even more stretches to try out, check out this short video for more ideas.

Hip Mobility & Flexibility Exercises for Athletes

Hip Mobility and Flexibility for Athletes | 8 Exercises

 Click The Text To Learn How To Unlock Your Hip Flexors! 

conclusion

These hip opener stretches are going to require focus. Due to the power the hips generate, you can see why these stretches are vital to a healthy lifestyle. 

When you learn how to relax, you will make your hip flexors more explosive, and your psoas will be happy as well.

Not only using good stretches, but implementing good healthy nutrition can be a game changer for your athletic performance. Follow our recommendation for the best calorie counter app to increase health, athletic performance and overall well being. When paired with the proper football kicker workouts, you will maximize distance.

Workouts for kickers will challenge you to use muscles which are specifically for kickers. Follow these football kicker stretches to become a better version of yourself and dominate the field!

You can improve these stretches by pushing 1% harder each day. The angles at which you stretch can help as well.

Let me know how this feels for you, and will continue to make stretching routines like this in the future! 

Stay amazing!

-Eric

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