Seven Exercises for Hip Stiffness Relief When Sitting at a Desk

In concept, the hips are among the most flexible joints in the body, capable of movement along various axes as they bend and extend, move inward and outward, and rotate internally and externally.

However, in reality? Anyone who spends hours at a desk knows that it doesn’t take long for the hips to start feeling stiff.

This is because when we sit for extended periods, our hip flexors and lower back muscles adapt to being in a shortened position, explains Tanner Neuberger, a physical therapist at Athletico Physical Therapy in Des Moines, Iowa. When we remain sedentary for a long time, the synovial fluid thickens, creating more resistance in the joint.

Besides the discomfort of stiff hips after sitting, you may also notice reduced mobility in other areas like the knees or lower back, according to Neuberger, making it more challenging to warm up for safe exercise.

However, individuals with desk jobs don’t have to endure stiff hips without relief: Neuberger suggests exercises to combat hip stiffness. He recommends performing these seven movements throughout the day to break up long periods of sitting.

1. Half Kneeling Hip Flexor Stretch

Kneel with your right foot in front and the left knee on the ground, keeping the spine elongated. Contract the left glute to gently move the pelvis forward until you feel a slight stretch in the front of the left hip. Rock back and forth slowly without arching the back. Complete two sets of 15 on each side. If you feel the hip flexor loosening, progress the stretch by involving the lumbar spine: Reach the left arm up and over your head to the right as you lean forward.

2. Pigeon Stretch

Extend the left leg behind you on the floor, with the right leg in front, the right hip externally rotated, and the right knee bent at a right angle with the shin perpendicular to the body and the foot flexed. With square hips, lean forward to stretch, supporting yourself with hands or elbows based on hip flexibility. Hold for 30 seconds on each side.

3. Front Lying Internal Rotation

Lie face down and bend the right knee at a 90-degree angle. Internally rotate from the hip joint, gently moving the right foot to the side. Perform two sets of 15 repetitions on each side, briefly holding the stretch if comfortable.

4. Front Lying Leg Lift

Lie on your stomach with straight legs, contract the right glute to lift the right leg up. Stop before engaging the lower back. Keep both hips on the floor throughout. Complete two sets of 15 on each side.

5. Side Lying or Standing Leg Lift

On your side with the bottom leg bent, raise the top leg upward and slightly back, engaging the glute medius. To target the glutes effectively, ensure your hips remain steady when lifting the leg. Perform two sets of 15 repetitions on each side. For an advanced version, try the exercise standing up, ensuring your upper body remains stable and hips stay aligned.

6. Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Lift the hips into a bridge position by squeezing the glutes, feeling the stretch in the hip flexors. Perform two sets of 15 repetitions.

7. Squats

Stand with legs slightly wider than hip-width apart, arms outstretched or on hips. Squat by bending at the hips and pushing the weight back into the heels. Complete two sets of 15 repetitions.