Hips, 97 moves

Hip stretches for sitting all day

“Eight hours folded at ninety degrees. When you finally stand up, your hips take a moment to remember how.”

Sitting holds your hips bent all day. These moves unfold them: seated stretches for the office, standing moves with a chair for support, and floor work like glute bridges for when you have the space.

Choose what fits where you are. Desk Gym lets you pick seated, standing or floor moves.

9 seated
39 standing
49 on the floor
6 free in Desk Gym

Try this one

Seated figure-four stretch Rest one ankle on the opposite knee. See the steps

All 97 hips moves

Little habits that help

Stand up every time you finish a task, even for ten seconds.
Take the long way to the kitchen.
If you have a standing desk, use it for part of the day.

Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.

Questions about hips stretches

What hip stretches can I do in a chair?

A seated figure-four stretch, a seated march and a seated forward fold all work in a chair. Standing moves like a supported hip extension use the chair for balance.

Are these hip exercises suitable for beginners?

Many are. Desk Gym includes gentle seated moves alongside harder ones like lunges and squats. Start with what feels comfortable, and choose which positions you're happy with.