Kneel in a half-lunge with one knee on the floor and the other foot forward
Tuck your pelvis slightly and shift your weight forward to stretch the hip flexor
Hold the stretch on each side
Sit on the floor with the soles of your feet together for a butterfly stretch
Gently press your knees toward the floor
Lie on your back and pull one knee toward your chest
Cross one ankle over the opposite knee for a figure-four stretch
Lower both knees to one side while keeping your shoulders on the floor for a spinal twist
Stand and place one ankle on a chair or bench for a standing hip stretch
Perform a deep squat while keeping your heels down if possible
Use a foam roller on the outer hips and glutes
Breathe slowly and avoid bouncing
Stretch both hips evenly
Stop if you feel sharp pain