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By body area · Premium routine

Hips

  • 6 minutes
  • 7 stretches
  • Standing, seated or kneeling, lying down
  • No equipment

Seven stretches for the front, sides and back of the hips. It starts standing with hip circles, a side lunge and an outer hip stretch, then moves to the floor for hip flexor, butterfly, twist and glute stretches.

When to do it: When your hips feel tight from sitting, running or cycling.

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Illustration of the side lunge stretch stretch from the Hips routine
Side Lunge Stretch, one of the 7 stretches in Hips

The 7 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Hip Circles

    30 s

    Loosens the hips and lower back.

  2. Side Lunge Stretch

    20 s each side

    Stretches the inner thighs.

  3. Standing Outer Hip Stretch

    20 s each side

    Stretches the outer hip and thigh.

  4. Hip Flexor Stretch

    25 s each side

    Opens the front of the hips, tight from sitting.

  5. Butterfly Stretch

    30 s

    Opens the inner thighs and hips.

  6. Seated Twist

    20 s each side

    Twists the spine and stretches the outer hip.

  7. Glute Stretch

    25 s each side

    Stretches the glutes and outer hip.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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