When it comes to looking after our overall health and wellbeing, the rise of desk working and sedentary lifestyles has a lot to answer for.
That’s because too much time spent sitting in one position can wreak havoc on our musculoskeletal and cardiovascular systems. From weakened muscles, poor posture, and weight gain, various studies, including this 2025 report, highlight that sedentary behaviour is an “interdependent risk factor for cardiometabolic health and premature mortality” and it can result in chronic health conditions like Type 2 diabetes and certain cancers.
Spending too much time in one position can also lead to tight hip flexors. The good news is that stiffness in this group of muscles, which help you go about daily movements, like walking and bending, can be eased with a little know-how. And this 20-minute hip and glute workout from BASI Pilates instructor, Mira Hassan, is a testament to that.
“This routine targets your glute muscles, hip flexors, and outer thighs to help build strength, increase mobility, and support healthy alignment,” Hassan explains. While you don’t need any equipment for this workout, a cushioned exercise mat, like a yoga mat, will help to support your joints during this predominantly floor-based session.
Watch how to do the 20-minute bodyweight Pilates workout
This 20-minute workout is organized into a flow, which means you’ll move from one exercise to the next in a continuous movement rather than stopping and starting in between each move.
Using just bodyweight, Hassan kicks things off with pelvic curls and some glute bridges. The former helps to strengthen the hip extensors and move your pelvis evenly. While the latter will work all the muscles that run along the back of the body, in addition to your hip flexor muscles.
Hussan demonstrates how to do each exercise while talking you through how to perfect the move. So if you’re in a gym setting, don’t forget to bring a pair of the best workout headphones so you can zone out and lock in.
Other hip-strengthening exercises in this workout include toe taps (which, when done correctly, will power up your obliques and hips), spinal rotation (which can help you find some space in your thoracic spine, lower back, and hip flexors), and the hip and glute-burning move — otherwise known as clamshells.
Glute kick backs, lunges, and wide squats also feature.
What are the symptoms of tight hip flexors?
There are many symptoms associated with tight hip flexors. According to Kimball Taylor, clinical director and doctor of physical therapy at FYZICAL, tight hip flexors can cause excessive anterior pelvic tilt (forward rotation of the hips), often leading to back pain.
“If one side is tighter than the other, the resulting imbalance can cause one-sided back pain, hip pain, or even abdominal pain if the psoas muscle is irritated and cramping,” Taylor explains. “Back pain occurs because the pelvis is pulled into an asymmetry, placing uneven stress on the spine.”
Taylor says other possible signs that you are struggling with tight hips include difficulty getting into a lunge position, knee pain, and discomfort during upright activities such as standing or walking, especially downhill.
One way to try to ease the tension is to get out of your seat and complete some of the best exercises if you sit down all day, tick off some full-body stretch sessions, or try hip-heavy workouts, like the above. However, if you’re still struggling with tension, Taylor recommends working with a good physical therapist to identify and address what might be causing the underlying tightness.
Follow Tom's Guide on Google News, or add us as a preferred source, to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button.
More from Tom's Guide
- Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes
- I'm a coach with over 6 years' experience in mobility — here are 3 exercises I prefer over stretching to build strong hips
- I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
