Hamstrings & hips
A focused flow for the tightness that sitting builds up — hamstrings, hip flexors and glutes. The app guides each stretch, names it, cues the form and times both sides, so you target the exact areas that pull tight from a desk or a long drive. Gentle, floor-and-standing, and easy to come back to whenever your hips feel locked up.
- Moves
- 5
- Length
- ≈ 6 min
- Level
- All levels
Also known as hip stretches, hamstring stretches, tight hips stretches.
How the session works
- 1 Lay out a mat with room to lunge and lie down.
- 2 Press start. The app holds each stretch for you and counts it down.
- 3 Ease into each stretch to mild tension and breathe; the hips respond to patience, not force.
- 4 On the one-sided stretches it switches sides for you; pick an 8 or 10-minute length.
The moves
-
World's greatest stretch 30s · each side
Lunge deep, drop your elbow inside your front foot, then reach the top arm up.
-
Standing hamstring stretch 30s · each side
Hinge at the hips with a flat back, soft front knee — feel it behind the thigh.
-
Hip-flexor lunge stretch 30s · each side
Tuck your tailbone and press the back hip forward — don't arch your low back.
-
Figure-4 stretch 30s · each side
Cross your ankle over the opposite knee and draw the thigh toward you.
-
Seated spinal twist 30s · each side
Sit tall first, then rotate from the ribs — lengthen on each exhale.
What it's good for
- Targets the hamstrings, hip flexors and glutes that tighten from sitting.
- Mixes standing and floor stretches so each area gets a proper hold.
- Both sides are guided and timed — no lopsided stretching.
The evidence. Regular hip and hamstring stretching improves range of motion in those areas, which many people find helps with the tightness that comes from prolonged sitting.
Safety
- Stretch to mild tension only; skip the rotation in the world's greatest stretch if your low back pinches.
Frequently asked questions
What are the best stretches for tight hips?
- A mix that covers the hip from different angles works best — a hip-flexor lunge for the front, a figure-4 for the glutes, and a rotation like the world's greatest stretch. This routine guides all three plus the hamstrings.
How often should I stretch tight hamstrings?
- Most days is fine for gentle stretching, and consistency matters more than intensity. Hold to mild tension, breathe, and give it a few weeks — flexibility changes gradually.
Why are my hips and hamstrings so tight?
- Long periods of sitting are the usual culprit — they keep the hip flexors short and the hamstrings inactive. Regular movement and targeted stretching both help.