Ogo Reset · Hips & legs
Tight hips? Try this mobility routine
Tight hips are usually caused by prolonged sitting, which shortens the hip flexors, combined with too little movement through the hip's full range. Hip flexor stretches, glute work and gentle rotations, done regularly, restore comfortable movement. Hip pain with clicking, locking or following an injury should be assessed by a professional.
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Why it happens
- Sitting keeps the hip flexors in a shortened position for hours
- Running and cycling use a limited range, tightening the same muscles
- Weak or sleepy glutes make the front of the hip work harder
- Very little daily movement takes the hips through their full range
A few things that help
Hip flexor stretch
The single most useful stretch for people who sit a lot.
Glute stretch
Releases the back and side of the hip.
Hip rotations
Restores the rotational movement desks and running both skip.
Hip mobility improves quickly with regular short sessions. Looser hips also take strain off the lower back and knees, which often complain when the hips stop doing their share.
Common questions
How do I loosen tight hips from sitting?
A daily hip flexor stretch plus a couple of minutes of hip rotations is the core of it. Breaking up long sitting with short walks helps just as much.
Can tight hips cause back or knee pain?
They can contribute. When the hips don't move well, the lower back and knees compensate. It's one reason mobility routines work on the hips even when the complaint is elsewhere.
Ogo Reset is for everyday stiffness, not injury. If pain is sharp, getting worse, follows an injury or comes with numbness or tingling, stop and speak to a GP or physiotherapist.
Related guides
- All hips & legs guides
- Tight hamstrings? Loosen them properly
- Lower back stiff? Try this routine
- Knee feeling stiff? Try this mobility routine
Last updated 28 September 2026 · Written by the Ogo team