Anterior (front) hip:
Assume a kneeling lunge position with foot planted in front of you and in line with the knee on the floor. Holding a wall or bench for support, keep your back straight, and lean toward your support. Hold this position for 15-90 seconds, and repeat on the opposite side. To deepen this stretch you can also lean slightly forward when leaning to the side.
This stretch targets the tensor fasciae latae, which is involved in bringing the leg forward, turning the hip out, and lifting the leg away from the body to the side.
In a kneeling lunge position, gently lean forward, keeping your your pelvis tilted backwards. Hold for 15-90 seconds, and repeat on other side.
This stretch targets the psoas and iliacus, which are involved in flexing the hip.
Stand straight and step forward so your feet are about three to four feet apart, making sure the heels are aligned and your back foot is at a 15 degree angle. Lift your arms sideways until they're at shoulder height and parallel to the ground. Bend your front knee until your knee is directly above your ankle, making sure that your knee does not go past your ankle. Hold for 15-90 seconds, and repeat on the opposite side.
This stretch targets the adductor brevis, which is involved in bringing the thigh towards the midline of the body, and stabilizing left to right movements of the trunk; and pectineus, which is involved in flexing the hip, bringing the thigh towards the midline of the body, and rotating the hip forward.
Lay on the ground with your legs up against a wall, so your hips are at a 90 degree angle. Allow your legs to gently fall open. Hold for 15-90 seconds.
This stretch targets the adductor longus, which is involved in bringing the thigh toward the midline of the body, and rotating the hip forward.
Sit on the floor keeping your back straight and separate your legs outwards keeping your toes pointed upwards. Slowly bend forward from the waist. Hold for 15-90 seconds.
This stretch targets the adductor magnus, which is involved in bringing the thigh towards the midline of the body.
Sit on the floor with the soles of your feet together and knees out to the sides, keeping your back straight and shoulders relaxed. Gently push your knees down toward the floor. Hold this position for 15 to 90 seconds.
This stretch targets the gracilis, which is involved in bringing the thigh towards the midline of the body, rotating the hip forward, and flexing the hip as well as the knee.
Posterior (back) hip:
Sitting on the ground with back straight and shoulders relaxed, place one leg straight out in front and cross your other leg over, planting your foot beside your opposite hip. Hug your bent knee towards your chest. Hold this position for 15-90 seconds. To deepen this stretch you can also lean back slightly while hugging your knee.
This stretch targets the gluteus maximus, which is involved in bringing the leg out behind the body, and turning the hip out to the side.
Sitting on the edge of the chair, place both feet on the ground so that your knees are at a 90 degree angle. Pick up one leg and cross your ankle over your opposite knee. Hold your ankle and your knee in place, and lean forward at the hips keeping your back straight and shoulders relaxed. Hold this position for 15-90 seconds, and repeat on the opposite side.
This stretch targets the gluteus medius and gluteus minimus, which are involved in moving the thigh away from the midline of the body, rotating the hip forward, and stabilizing the pelvis when the opposite leg is raised.
Keel on all fours and bring your knee under your body and tun your leg inwards. Slide back so your weight is supported by your back thigh, and slowly lean forward. Hold this position for 15-90 seconds, and repeat on the opposite side.
This stretch targets the piriformis, and quadratus femoris which are involved in rotating the hip out, moving the thigh away from the midline of the body when the hip is flexed, and stabilizing the hip.
Sit on the floor with one leg extended straight out, bend the opposite knee and place that foot flat against the opposite inner thigh,
as close as possible to the pelvic area. Place your hands on the floor, and slowly bend at the hips, keeping your back straight and shoulders relaxed. Hold this position for 15-90 seconds, and repeat on opposite side. To deepen this stretch, reach out with your arms toward your foot while leaning forward.
This stretch targets the gemelli and obturators, which are involved in rotating the hip out.