# Hips: 6-minute stretching routine

Source: https://stretchminute.com/routines/hips

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.

- Length: about 6 minutes at the default pace (7 stretches)
- Category: By body area
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: When your hips feel tight from sitting, running or cycling.

## Stretches, in order

1. **[Hip Circles](https://stretchminute.com/stretches/hip-circles)** (30 s): Loosens the hips and lower back.
2. **[Side Lunge Stretch](https://stretchminute.com/stretches/side-lunge-stretch)** (20 s each side): Stretches the inner thighs.
3. **[Standing Outer Hip Stretch](https://stretchminute.com/stretches/standing-outer-hip-stretch)** (20 s each side): Stretches the outer hip and thigh.
4. **[Hip Flexor Stretch](https://stretchminute.com/stretches/hip-flexor-stretch)** (25 s each side): Opens the front of the hips, tight from sitting.
5. **[Butterfly Stretch](https://stretchminute.com/stretches/butterfly-stretch)** (30 s): Opens the inner thighs and hips.
6. **[Seated Twist](https://stretchminute.com/stretches/seated-twist)** (20 s each side): Twists the spine and stretches the outer hip.
7. **[Glute Stretch](https://stretchminute.com/stretches/glute-stretch)** (25 s each side): Stretches the glutes and outer hip.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)