The hips are the body’s powerhouse—central to almost every movement we make. Whether you’re walking, sitting, dancing, or just standing still, your hips are constantly working to support your posture and balance. Yet, they’re often overlooked when it comes to flexibility and mobility. That’s why Suzie, a certified yoga instructor and mobility coach, has created this quick and effective hip-stretching routine to help you release tension, increase flexibility, and feel more energized in just a few minutes.
Welcome to “Quick Hip Stretches | Stretch with Suzie”, your go-to guide for keeping your hips happy!
Meet Suzie
Before we get stretching, meet your guide: Suzie Tran. With over a decade of experience in yoga, pilates, and functional mobility, Suzie believes that even a few minutes of mindful movement each day can make a major difference. Her style is gentle, approachable, and grounded in science. She created this 10-minute quick hip routine for busy people who need results fast—without compromising safety or form.
Why Stretch Your Hips?
Modern life often traps us in a cycle of sitting—at desks, in cars, on couches—which tightens our hip flexors and reduces mobility. Tight hips can lead to lower back pain, poor posture, and even emotional stress (yes, the hips are known to store emotions!).
Suzie’s routine targets the major muscles around the hips:
- Hip flexors (front of hips)
- Glutes (back of hips)
- Adductors (inner thighs)
- Piriformis (deep gluteal muscle)
- Hamstrings (back of thighs)
You don’t need fancy equipment or a yoga mat—just your body and the willingness to give your hips some love.
Suzie’s Quick Hip Stretch Routine
Let’s dive into Suzie’s flow. Each stretch is held for about 30–60 seconds. Repeat the full routine twice for deeper benefits.
1. Seated Butterfly Stretch
Targets: Inner thighs, hips
Instructions:
Sit on the floor with your feet together and knees bent outward like butterfly wings. Gently press your knees toward the ground using your elbows. Sit tall—don’t slouch.
Suzie’s Tip: Don’t force the knees down. Just breathe and let gravity help.
2. Lunge with Hip Flexor Stretch
Targets: Hip flexors, quads
Instructions:
Step your right foot forward into a lunge position, keeping your left leg extended behind you. Sink your hips down and forward. Keep your chest open and shoulders relaxed.
Modification: Drop the back knee if needed and place hands on your thigh or on the floor.
Suzie says: “If you sit a lot, this one’s gold. Stay here and feel the hip melt.”
3. Figure Four Stretch (on back)
Targets: Glutes, piriformis
Instructions:
Lie on your back, bend your knees. Cross your right ankle over your left thigh to make a “4” shape. Thread your hands through and grab the back of your left thigh. Gently pull toward your chest.
Suzie’s Tip: Keep your shoulders relaxed and breathe into your glute.
4. Pigeon Pose (Yoga-style)
Targets: Glutes, hip rotators
Instructions:
Bring your right knee forward and place it behind your right wrist. Extend your left leg back. Rest your chest over your front leg or use a pillow if you need support.
Suzie says: “This one is intense, but it’s magical. Modify as needed, and stay soft.”
5. Frog Stretch
Targets: Inner thighs, hips
Instructions:
Kneel on all fours and slowly slide your knees out to the sides, keeping your ankles in line with your knees. Lower your elbows to the floor and hold.
Suzie’s Warning: “It’s deep—don’t bounce. Breathe and listen to your body.”
6. Happy Baby Pose
Targets: Lower back, hips
Instructions:
Lie on your back and pull your knees toward your chest. Grab the outsides of your feet with your hands and open your knees wide. Gently rock side to side if that feels good.
Suzie’s Reminder: “This is your playful release. Smile, let go, and relax.”
7. Standing Forward Fold with Hip Sway
Targets: Hamstrings, lower back, hips
Instructions:
Stand with feet hip-width apart. Hinge at the hips and fold forward, letting your head hang. Slightly bend the knees and sway your hips gently side to side.
Suzie’s Advice: “Let gravity help decompress the spine. It’s not about touching your toes—it’s about feeling the stretch.”
8. Supine Spinal Twist
Targets: Hips, spine, glutes
Instructions:
Lie on your back. Hug your right knee to your chest, then guide it across your body to the left. Extend your right arm out and look over your right shoulder.
Suzie’s Touch: “This feels amazing at the end. Let the twist unwind your day.”
Breathwork & Mindful Presence
Suzie encourages you to pair every stretch with slow, mindful breathing:
- Inhale through your nose for 4 counts
- Exhale through your mouth for 6 counts
“Breathing is key,” Suzie says. “Each breath is a message to your body that it’s safe to let go.”
Suzie’s Stretching Tips
- Don’t compare. Your flexibility is unique. Focus on feeling, not looking.
- Be consistent. A few minutes every day is more effective than an hour once a week.
- Use props. Cushions, blocks, or rolled towels make everything more comfortable.
- Warm up if needed. Gentle movement before stretching increases blood flow.
- Respect your limits. Never push into pain. “No pain, no gain” does not apply here.
The After-Glow
After finishing the full routine, most people feel noticeably lighter, calmer, and more mobile. “I feel like I’m floating!” one of Suzie’s online students recently said. That’s the beauty of giving your hips attention—they support everything you do, and they’re incredibly grateful when you treat them with care.
Suzie encourages her students to end each session with a moment of stillness. Just sit or lie down and feel the effects of your practice. This is when the nervous system integrates the benefits.
Stretch With Suzie—Anytime, Anywhere
Whether you’re doing a quick stretch before bed, after a workout, or in the middle of your workday, Suzie’s hip-focused flow is a game-changer. You don’t need a lot of time—just intention and consistency.
You can find Suzie’s guided videos on YouTube under “Stretch with Suzie”, where she posts short, beginner-friendly routines for all body types and flexibility levels. She also offers weekly challenges to keep you motivated.
Final Thought
Our hips carry more than just physical tension—they often carry stress, emotions, and memories. Taking just 10 minutes to stretch them out is a small act of kindness to yourself. As Suzie always says at the end of her videos:
“Thank your body for showing up. Thank yourself for taking this time. See you on the mat again soon!”
