How to relieve hip tension: 3 simple movements recommended by a yoga instructor

Whether you’re spending hours at a desk or behind the wheel, it’s not uncommon for hips to feel stiff and tight. Yoga teacher and teacher trainer Valerie Lucas recommends incorporating these gentle exercises into your daily routine to ease discomfort and improve mobility.

These movements take just five to ten minutes and require no special equipment. Even if you’re not a yoga expert, these exercises are simple to follow and highly effective. Read on to discover how to do them properly and help release everyday tension. Let’s begin.

1. Duck walk

Duck walks are a fun and effective way to work on hip strength and mobility. This exercise targets the muscles around your hips and builds stability. Here’s how to do it:

1. Start by standing with your feet hip-width apart.
2. Bend your knees and push your hips back as if you’re about to sit.
3. Keep your chest up and your eyes forward as you take small steps while staying low.
4. Walk slowly for 20–30 seconds, moving forward and backward to balance the motion.

It might feel a bit silly at first, but it’s highly effective. It challenges your balance, strengthens your hip flexors, and helps counteract the effects of prolonged sitting.

2. Curtsy lunge

Curtsy lunges improve balance and target the stabilizing muscles around your hips. This movement focuses on the side muscles that keep your hips steady while adding a gentle twist to activate hard-to-reach areas. Follow these steps:

1. Stand tall with your feet hip-width apart.
2. Step your right foot diagonally behind you and to the left, as if performing a curtsy.
3. Lower your body by bending both knees, keeping your torso upright.
4. Make sure your front knee stays aligned over your ankle.
5. Push through your front foot to return to standing, then repeat on the other side.

Aim for 10–12 repetitions on each side. The curtsy lunge not only strengthens your hips but also builds stability for everyday activities. It’s both practical and moderately challenging.

Cossack squat

The Cossack squat is a versatile exercise that improves hip flexibility and lateral mobility. By shifting your weight from one leg to the other, you engage both the inner and outer muscles of your thighs and hips. Do it this way:

1. Stand with your feet wider than shoulder-width apart, with your toes slightly turned out.
2. Shift your weight to your right leg, bending the knee while pushing your hips back.
3. Keep your left leg straight as you lower down, feeling a stretch along your inner thigh.
4. Ensure your right knee stays aligned with your foot.
5. Press through your right foot to return to the starting position, then switch sides.

Try 6–8 repetitions on each side. This exercise enhances overall hip function and fortifies your foundation for other activities.

With these three simple movements—duck walks, curtsy lunges, and Cossack squats—you can combat stiffness and improve hip mobility. Take a few minutes each day to give your hips some relief. Small, consistent efforts can lead to significant changes over time, helping you move with more comfort and freedom. Ready to try them out?