If you'd like to get stronger, more flexible hips without the hassle of getting down on the floor, watch this video to learn 7 seated hip exercises to stretch and strengthen your hips from a chair.
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7 Seated Hip Exercises: Stretches & Strengthening
Before we get started, remember that not every exercise is for every person.
Some people may need more stretching exercises, while others may need more strengthening exercises.
Furthermore, the strengthening exercises listed below are best suited for those who have trouble getting up from the floor, going upstairs, or squatting.
Try all of the exercises, and see which ones work best for you.
7 Seated Hip Exercises
- Seated Hip Flexor Stretch
- Seated Isometric Lunge Exercise
- Seated Hip Adductor Stretch
- Seated Horse Stance Exercise
- Seated Hip External Rotation Stretch
- Seated Glute Stretch
- Seated Hip Flexion Exercise
1. Seated Hip Flexor Stretch
To stretch your hip flexors, sit with half your bottom on the chair, letting the other leg hang off.
Stretch forward until you feel a stretch in the front of your hip or thigh.
Hold this stretch for about a minute and then switch to the other side.
2. Seated Isometric Lunge Exercise
This exercise is great for strengthening your glutes and quadriceps.
Start in a seated position with one leg forward as if in the bottom position of a lunge. Press through the heel of the forward leg.
Leaning forward can increase the difficulty by lifting your bottom off the chair slightly.
3. Seated Hip Adductor Stretch
If your inner thighs feel stiff, try this stretch. Straddle the chair and lean forward. Push your thighs out to feel a stretch in your inner thighs and groin.
Hold this stretch for about a minute.
4. Seated Horse Stance Exercise
This exercise strengthens your glutes and hip rotators. Start in a straddling position, turn your knees out, and drive through your heels as if standing up from the chair.
If this is too easy, you can lift your bottom slightly off the chair to increase the difficulty.
Learn more about the horse stance here.
5. Seated Hip External Rotation Stretch (Piriformis Stretch)
The piriformis muscle can cause sciatica if tight.
To stretch it, sit and place one ankle over the opposite knee. Push gently on the raised knee to feel a stretch in the back of your hip.
Hold for about a minute and then switch legs.
6. Seated Glute Stretch
This stretch targets your glutes and hip rotators.
Pull one knee towards the opposite shoulder to feel a stretch.
Hold for about a minute and then switch to the other leg.
7. Seated Hip Flexion Exercise
This exercise is useful for people who have difficulty lifting their leg to get in the car.
Sit and use your hands to lift one leg as high as possible.
Try to hold it up without using your hands. If needed, use your hands for assistance.
Hold for as long as you can.
Conclusion
These 7 hip exercises can help stretch and strengthen your hips while you're sitting down.
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