If you spend a lot of time sitting on the couch or doing exercises like running or cycling, chances are you have stiff hips.

Both prolonged sitting and repetitive knee-lifting exercise force your hip flexor muscles to contract, which can lead to these muscles shortening and feeling tight.

Low-impact forms of exercise, like Pilates, can help stretch out these muscles and increase your range of motion.

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“Pilates helps overcome tight hip flexors by working on both your mobility and stability,” explains Michelle D’Onofrio, Pilates instructor and co-founder of YATTA Studio.

“It does so by restoring the normal range of motion and elasticity to the hip flexors and improving pelvic alignment.”

To help target different elements of the hip joint and unlock tension, D’Onofrio recommends completing the seven Pilates moves listed below—each of which has been demonstrated by instructor Mia Gianquitto.

How to do the seven hip stretch exercises1. Thigh stretch

Mia Gianquitto demonstrates a thigh stretch Pilates move in a studio. She is kneeling on a mat, leaning backwards with her hips and torso in a straight line, extending her legs in front. Behind her we see mirrors and a wooden bar.

Reps: 8

2. Bridge

Mia Gianquitto demonstrates a bridge Pilates move in a studio. She is on her back, knees bent, feet on the floor and hips elevated, so her chest, hips and knees form a straight line. Behind her we see mirrors and a wooden bar.

Reps: 10

  • Lie on your back with your knees bent and feet on the floor.
  • Inhale, engage your core and press your heels to lift your hips. Imagine peeling your spine up one vertebra at a time from the mat and pause when your body is in a straight line from your knees to your shoulders.
  • Lie back down, rolling your spine down one vertebra at a time.

3. Single leg bridge

Pilates instructor Mia Gianquitto demonstrates a single leg bridge move in a studio. She is on her back, with her left foot on the floor and left knee bent, while her right leg hovers in the air, knee bent at 90 degrees and shin parallel with the floor. Her hips are elevated and behind her we see a floor length mirror.

Reps: 10 on each side

  • Lie on your back with your knees bent and feet on the floor.
  • Inhale, engage your core and press into your heels to lift your hips until your body is in a straight line from your knees to your shoulders.
  • Lift your right leg and bend your right knee to 90°, so your shin is parallel to the floor.
  • Squeeze the gluteal muscles in your left leg to stabilize your pelvis.
  • Lower your right leg then repeat on the other side.

4. Baby swan

Pilates instructor Mia Gianquitto demonstrates a baby swan move in a studio. She is on her stomach, with her legs extended behind her, chest up, hands by her sides and elbows bent close to her hips. Behind her we see floor length mirrors.

Reps: 8

  • Lie on your stomach with your feet wider than hip-width apart.
  • Place your hands flat on the floor by your shoulders and inhale to lift your head and chest.
  • Exhale as you lower back down.

5. Swan dive

Pilates instructor Mia Gianquitto demonstrates a swan dive in a studio. She is on her stomach, with her arms extended in front of her, and her legs raise high behind her, toes pointing up.

D’Onofrio cautions that this is an advanced move. If you’re new to Pilates, skip this one and move on to number six.

Reps: 8

  • Lie on your stomach with your feet wider than hip-width apart.
  • Place your hands flat on the floor by your shoulders and inhale to push yourself up, so your chest is facing forward.
  • Exhale to rock forward onto your chest, lifting your legs off the mat.
  • Inhale as you rock yourself back onto your thighs and extend your arms. Keep your knees straight and your neck in line with your spine.

6. Leg pull front

Pilates instructor Mia Gianquitto demonstrates a leg pull front move in a studio. She is in a plank position, with her arms straight on the floor, legs extended and body elevated. Her right leg is hovering parallel to the floor.

Reps: 10 on each leg

7. Mermaid stretch

Pilates instructor Mia Gianquitto demonstrates a mermaid stretch in a studio. Her left knee is out to the left side, her left foot pointing backward, her right knee is out to the right side, her right foot resting on her left thigh. She is reaching up and over with her left hand.

Reps: 6 each side

  • Sit on the floor with your chest facing forward and legs straight in front.
  • Bring your left leg out to your left side and bend your knee, so your toes are pointing behind you.
  • Bend your right knee and bring your right foot to rest on your left thigh.
  • Try to keep your sitbones on the floor and engage your core.
  • Extend your left arm overhead and lean over to the right, while sliding your right hand along the floor.
  • Inhale and hold this position.
  • Exhale to sit upright.
  • Repeat six times before switching to the other side.