After hours at a desk or on the couch, standing up can leave your hips feeling stiff and your lower back uncomfortable. One muscle involved in lifting your legs and supporting your lower spine is the psoas—a deep muscle connecting the spine to the thigh bone.
The psoas works with other hip flexors to help you lift your knees, walk, and climb stairs. It also contributes to stability around the lower spine. Although stiffness after sitting can have several causes, understanding this muscle’s role helps explain why hip mobility and core strength belong in the same routine.
Prolonged sitting keeps the hips bent for extended periods. With little movement throughout the day, some people notice stiffness when they stand up or begin walking. Exercises that combine strengthening, controlled movement, and stretching can help maintain the strength and range of motion needed for everyday activities.
10-Minute Hip Flexor and Core Routine
The following routine combines hip mobility exercises, leg lifts, abdominal training, and hip flexor stretches. Follow the accompanying video for the sequence and timing, and begin with a smaller range of motion if needed. You can start with a few movements and build up gradually.
1. Right Leg Circles
Step 1: Lie on your back and lift your right leg to an angle of approximately 90 degrees relative to your body.
Step 2: Using the hip joint as the pivot, draw circles in the air with your right leg.
2. Left Leg Circles
Step 1: Lie on your back and lift your left leg to an angle of approximately 90 degrees relative to your body.
Step 2: Using the hip joint as the pivot, draw circles in the air with your left leg.
3. Straight-Leg Crunch
Step 1: Lie on your back, lift both legs to an angle of approximately 90 degrees relative to your body, and extend your arms straight up.
Step 2: Exhale, engage your abdominal muscles, and lift your head and shoulder blades slightly off the ground.
Step 3: Inhale and slowly return to the starting position.
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4. Bent-Knee Crunch
Step 1: Lie on your back with your knees bent, feet flat on the floor, and hands gently cradling your head.
Step 2: Exhale, engage your abdominal muscles, lift your shoulders slightly off the ground, and bring your left knee toward your right elbow; inhale and return to the starting position.
Step 3: Exhale, engage your abdominal muscles, lift your shoulders slightly off the ground, and bring your right knee toward your left elbow; inhale and return to the starting position.
5. Backward Roll
Step 1: Sit with your knees bent, hold your knees with your hands, and lean your torso slightly forward.
Step 2: Roll backward in a controlled manner, letting your back touch the ground; ensure your head and neck do not make direct contact with the floor.
Step 3: Use core strength and momentum to return to a seated position.
6. Seated Bicycle Crunch
Step 1: Sit with your knees bent and place your hands on the floor behind you for support.
Step 2: Lift your legs; extend one leg straight while pulling the other knee toward your chest, alternating between legs.
7. Seated Right Leg Raise
Step 1: Sit with both legs extended straight in front of you and place your hands on the floor behind you for support.
Step 2: Keep your upper body upright; exhale as you lift your right leg, and inhale as you slowly lower it.
8. Seated Left Leg Raise
Step 1: Sit with your legs extended straight in front of you and place your hands on the floor behind you for support.
Step 2: Keep your upper body upright; exhale as you lift your left leg, and inhale as you slowly lower it.
9. Mountain Climbers
Step 1: Assume a plank position with your arms straight, your hands supporting your weight on the floor, and your toes on the ground; keep your torso stable.
Step 2: Alternately bring your knees toward your chest, ensuring your lower back does not sag or arch during the movement.
10. Spiderman Plank
Step 1: Assume a plank position with your arms straight, hands supporting your weight on the floor, and your toes on the ground; keep your torso stable.
Step 2: Lift your right knee and bring it toward your right elbow, then return to the starting position.
Step 3: Lift your left knee and bring it toward your left elbow, then return to the starting position.
11. Right Hip Flexor Stretch–Lunge Position
Step 1: Assume a lunge position with your right foot forward and left foot back; rest your left lower leg on the ground and keep your upper body upright.
Step 2: Slowly shift your body weight forward, feeling the stretch in your right hip.
12. Left Hip Flexor Stretch–Lunge Position
Step 1: Assume a lunge position with your left foot forward and right foot back; rest your right lower leg on the ground and keep your upper body upright.
Step 2: Slowly shift your body weight forward, feeling the stretch in your left hip.
Move With Control
Aim for steady movement within a comfortable range. A stretch should feel like a gentle pull, not pain. Stop if an exercise causes sharp pain, numbness, or pain traveling down your leg, and seek medical or physical therapy assessment if symptoms persist or worsen.
The routine can also serve as a reminder to move more throughout the day. Getting up and walking between long periods of sitting gives your hips regular opportunities to move through a different range.
