The 4 Best Stretches for Your Hip Abductors, According to a Personal Trainer

Let’s talk about your hip abductors—those sneaky muscles on the sides of your hips that you probably ignore until they’re tight, sore, or messing with your mobility.

Whether you’re a gym rat, a runner, or just someone who spends way too much time glued to a chair (hey, no judgment), your hip abductors deserve some TLC. They’re the muscles that help you move your legs out to the side and stabilize your pelvis, which is kind of a big deal for everything from walking to crushing leg day.

When these muscles get tight, you might feel it as stiffness in your hips, pain in your lower back, or even strain in your knees. Basically, tight hip abductors don’t just make you uncomfortable—they can mess up your movement. That’s where stretching comes in.

The right stretches can loosen up those muscles, improve your hip mobility, and even help prevent injuries. Plus, they just feel amazing, like a reset button for your hips. Here are the best stretches to keep your hip abductors happy and your body moving like it’s supposed to, according to a personal trainer.

What are hip abductors?

Your hip abductors are the muscles on the sides of your hips that help you move your legs away from your body—think about doing side lunges, stepping out of a car, or even just stabilizing yourself while walking. The main players are the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL) muscles, according to Kollins Ezekh, CPT, a celebrity trainer and fitness coach.

“They help you move your legs outward and keep your pelvis stable. Whether I’m running, lifting, or coaching clients, these muscles are always working,” Ezekh says.

These muscles might not get the same spotlight as larger leg muscles like your quads or glutes, but they’re the unsung heroes of balance, stability, and smooth movement. When they’re weak or tight, you’ll definitely feel it in your hips, knees, or even your lower back.

Why stretching your hip abductors is important

Tight hip abductors can lead to stiffness, bad posture, and even pain in your lower back or knees, Ezekh says. Plus, if you’re sitting a lot or working out hard, they tend to tighten up even more. Stretching your hip abductors is like hitting the “refresh” button for your hips—they’re small but super important muscles that keep your lower body moving smoothly.

“I stretch my abductors regularly to improve mobility and avoid tightness that can lead to knee or back pain,” Ezekh says. “Trust me, tight hips can make everything harder—running, squatting, even walking. Stretching keeps me feeling balanced and helps prevent injuries.”

Stretching keeps your hips loose and helps improve your range of motion, balance, and overall comfort. It’s not just about feeling good during workouts; it’s also about preventing injuries and moving better in your day-to-day life—whether you’re chasing fitness goals or just trying not to wince while bending down to tie your shoes.

Best stretches for hip abductors

1. Standing figure-4 stretch

“I do this every day, especially after running,” Ezekh says. “It hits all the right spots.”

1. 1.
   Begin standing with your feet hip-width apart and arms by your sides.
2. 2.
   Shift your weight onto your right foot and bend your left knee, lifting your left foot off the ground.
3. 3.
   Cross your left ankle over your right thigh, creating a “4” shape with your legs.
4. 4.
   Sit back into an imaginary chair by bending your right knee and lowering your hips down and back.
5. 5.
   Release, stand back up, and repeat on the other leg.
6. 6.
   Hold for 20-30 seconds per side.

2. Butterfly fold

“This one’s a classic for a reason,” Ezekh says. “I love this after long periods of sitting or driving—it’s a quick way to feel looser.”

1. 1.
   Start in seated position on the floor and bring the soles of your feet to touch, letting your knees open out to the sides.
2. 2.
   Place your hands on your knees or ankles.
3. 3.
   Twist your torso to the left and place your right hand on your left knee. Place your left hand on the floor behind you.
4. 4.
   Look to the side or behind you.
5. 5.
   Hold for 20-30 seconds, then come back to center with a neutral spine, placing your hands on your knees.
6. 6.
   Repeat on the opposite side.

3. Lateral lunge

“This is a great combo of stretching and strengthening, and it’s perfect for warming up before workouts,” Ezekh says.

1. 1.
   Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest.
2. 2.
   Shift your weight to the right and step to your right with your right foot.
3. 3.
   With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
4. 4.
   Keep your toes pointed forward on both feet.
5. 5.
   Hold here for 20–30 seconds, or shift side to side for a more dynamic stretch.

4. Pigeon pose

“This one’s my personal favorite,” Ezekh says. “After a run or heavy leg day, I sink into pigeon pose and let my hips stretch deeply. It’s the ultimate hip opener.”

1. 1.
   Begin in downward-facing dog. Take a deep breath in, lifting your right leg up to the sky.
2. 2.
   As you exhale, bring your right knee forward toward your right wrist. Place your right knee on the mat and position it just outside your right hip rather than directly in front.
3. 3.
   Slowly walk your right foot toward the left side of your mat, aiming to bring your shin parallel to the front edge of the mat.
4. 4.
   Gently lower your hips toward the mat, ensuring they are squared to the front of your room or mat.
5. 5.
   For a deeper stretch, slowly walk your hands forward, lowering your torso down over your right leg.
6. 6.
   Hold the position for 20–30 seconds, then switch sides.