About This Hip Opener Routine
Your hips hold the key to your front split. When they are locked up from sitting or training, every other stretch feels like it hits a wall. This routine goes straight to the source with targeted hip openers that create real, lasting range of motion.
You will work through standing and floor-based positions that open the hips from multiple angles. Each exercise builds on the last, warming up the joint capsule before moving into deeper holds. By the end, your hips will feel noticeably more open and ready for split work.
What This Routine Targets
- Inner thighs and groin through butterfly variations
- Hip rotators and joint capsule with circles and floor work
- Glutes and lower back as secondary release areas
What’s Included
Hip Circles
Duration: 0:30
Draw smooth circles with your hips to mobilize the pelvis and lower back before deeper work.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands resting on your hips.
- Slowly rotate your hips in a circular motion, tracing a wide circle in one direction.
- After several reps, switch directions to balance the movement.
Tips
- Keep your core engaged to support the lower back.
- Maintain soft knees rather than locking them out.
Adjustments
- Shrink the circle if your range of motion feels limited today.
Standing Hip Openers
Duration: 0:30
Lift and open each hip while standing to warm up your glutes and improve balance.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Lift one foot and grab it with the opposite hand, letting the knee rotate outward.
- Release back to standing and alternate sides in a smooth rhythm.
Tips
- Keep your torso upright for balance.
- Move slowly to control the hip rotation.
- Maintain a soft bend in the standing knee.
Adjustments
- Hold onto a wall or chair for support.
- Use a smaller range of motion if flexibility is limited.
Butterfly
Duration: 0:45
Drop into butterfly pose to open the hips and groin while you breathe space into tight muscles.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
- Hold your feet or ankles and let your knees fall out to the sides.
- Press the knees gently toward the floor while keeping the spine long.
Tips
- Use your elbows to nudge the thighs downward only if it feels comfortable.
- Lift through the chest and avoid rounding your back.
Adjustments
- Place cushions under your thighs when the hips need extra support.
- Sit on a folded blanket to elevate your seat and create more ease.
Folded Butterfly
Duration: 0:45
Fold over your butterfly legs to stretch the lower back and inner thighs with a calming release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bring the soles of your feet together and let knees drop out to the sides.
- Place your hands on the floor in front of you and hinge forward from the hips.
- Let your head and neck relax toward your feet while you breathe into the stretch.
Tips
- Allow the weight of your head to deepen the stretch gently.
Adjustments
- Sit on a folded blanket to give your hips more space if they feel tight.
- Stay more upright if a forward fold feels intense today.
Happy Baby
Duration: 0:45
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Single Knee-to-Chest
Duration: 1:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Reclined Butterfly
Duration: 1:00
Lie back and let your knees fall wide to gently open your hips and ease your spine.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Bring the soles of your feet together and allow knees to fall out to the sides.
- Rest your arms by your sides with palms facing up and breathe into the stretch.
Tips
- Let gravity open your hips without forcing them.
Adjustments
- Place cushions or blocks under your thighs for support if needed.
Who Should Try This
Anyone working toward a front split who feels limited by tight hips. Perfect for beginners or as a warm-up before longer split sessions. Also great on its own if you just want to undo a long day of sitting.
Tips for Best Results
- Let gravity do the work in butterfly positions. Pulling your knees down with your hands usually backfires.
- Breathe into the tightest spots. Deep exhales help your nervous system release muscle guarding.
- Pair this routine with hamstring or quad work on alternate days for balanced progress.
- Do this routine at least 3 times per week to see meaningful hip changes.
Keep Going
Tight hips did not happen overnight and they will not open overnight either. But consistent work with these positions adds up fast. Within a couple of weeks, you will notice your butterfly getting lower and your lunges feeling easier. That is your split getting closer.
