6 Hip-Opening Stretches During Pregnancy

Pregnancy can place extra strain on your hips, lower back, pelvis, and joints as your body changes to support your growing baby. Carrying extra weight and fluid during pregnancy can leave many women feeling sore, tight, tired, and uncomfortable.^1,2

Gentle stretching during pregnancy may help ease tightness and maintain flexibility.³ Hip-opening stretches focus on the muscles around your hips and pelvis, with positions you can adjust as your body changes.

Before You Start

Before beginning any new exercise or stretching routine during pregnancy, check with your healthcare provider. Pregnancy hormones naturally loosen ligaments and joints to help prepare the body for childbirth, but this can also increase the risk of overstretching or injury.⁴ Move gently, avoid forcing your body deeper into stretches, and stop immediately if you feel pain, dizziness, or discomfort.

If you have pelvic girdle pain or pubic-bone pain, ask your maternity care team or a pelvic-health physical therapist which movements are appropriate for you. Wide-legged and uneven positions can make some pelvic pain worse, so do not push through pain to complete a pose.²³

Related: Safe Exercise During Pregnancy: Dos and Don’ts

6 Hip-Opening Stretches for Pregnancy

Choose a comfortable position and use support when you need it. You do not have to complete all six stretches.

1. Butterfly Stretch (Tailor Pose)

This is an effective hip-opening stretch for the inner thighs, hips, and groin.^3,5,6 It may also help ease tightness in your lower back.⁶ Here’s how to do it:

1. While sitting on the ground, bring the soles of your feet together, allowing your knees to point out to the sides.
2. Hold your feet or ankles and choose a heel position that feels comfortable, leaving room for your belly.
3. Sit upright, or lean forward slightly from your hips if that feels comfortable. Breathe slowly without holding your breath.
4. Let your knees relax outward without pressing them down. Place cushions under your thighs if you need support.

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2. Supported Squat (Garland Pose)

Squats strengthen your thighs and let you practice a position sometimes used during labor.^7,8 Midwife Ina May Gaskin famously encouraged squatting during pregnancy to help support mobility and labor preparation.⁹ Follow these steps to do this pose:

1. Stand facing a stable counter, with your feet about shoulder-width apart and your toes turned slightly outward.
2. Hold the counter for support. Bend your knees and lower only as far as feels comfortable, keeping your knees in line with your toes.
3. Keep your feet flat and your weight balanced across them. You do not need to reach a deep squat.
4. Breathe normally, then slowly return to standing.

Related: The Best Pregnancy Stretches For Back Pain

3. Kneeling Hip Flexor Stretch

The hip flexors are the muscles at the top of your thighs that allow you to lift your knees and bend at the waist.^10,11 Here’s how to do the hip flexor stretch:

1. Kneel on your right knee, using a folded towel for cushioning. Place your left foot in front, with your left knee over your ankle.
2. Rest your hands on your left thigh, or hold a stable support beside you for balance.
3. Keep your torso upright and gently move your hips forward until you feel a mild stretch at the front of your right hip. Avoid arching your lower back.
4. Hold for up to 30 seconds while breathing normally, then switch sides.

4. Pigeon Pose

Pigeon pose is a deeper hip stretch. Use a cushion or bolster under your front hip for support, and skip this pose if it causes knee or pelvic pain.

If you have pregnancy-related pelvic girdle pain, ask your maternity care team whether this pose is appropriate for you before trying it.²³

1. Begin on your hands and knees. Bring your right knee forward toward your right wrist, with your right foot angled toward your left hip.
2. Slide your left leg back gradually. Keep your hands on the floor for support and leave space for your belly.
3. Place a cushion or bolster under your right hip if needed. Keep your torso upright; do not force your front shin parallel to the front of the mat.
4. Take a few comfortable breaths, then return carefully to hands and knees and switch sides.

Related: Exercises You Should Do Before Giving Birth

5. Figure-Four Stretch

This stretch targets the muscles around your outer hip and buttock.¹²

Keep time on your back brief, particularly after 20 weeks, and ask your prenatal care team whether this position is appropriate for you.²² Stop and roll onto your side if you feel dizzy, faint, or unwell.²⁴

1. Start lying on your back with your knees bent and your feet flat on the floor.
2. Place your right ankle across your left thigh, just above the knee.
3. Reach your hands around the left leg to meet under the thigh (as shown).
4. Gently draw your left thigh toward you, leaving room for your belly and keeping your shoulders relaxed on the floor.
5. Let your right knee relax outward without pressing it with your elbow.
6. Hold gently for three to five comfortable breaths, without trying to deepen the stretch. Release and switch sides. Stop if you feel knee, hip, or pelvic pain.

6. Seated Straddle Stretch

Follow these steps to do the seated straddle stretch:

1. Sit upright and extend your legs into a comfortable V shape, with your toes pointing upward. Keep your knees slightly bent if needed.
2. Sit on a folded blanket if it helps you stay upright. Do not press your legs or pelvis into the floor.
3. Stay upright if you already feel a gentle stretch. Otherwise, move your hands a little forward while hinging from your hips and leaving room for your belly. Breathe comfortably, then ease out of the position.

Benefits of Hip-Opening Stretches During Pregnancy

Regular stretching can help maintain flexibility and joint range of motion.^14,16,19 During pregnancy, comfortable stretches may also help ease some everyday aches and give you time to slow down and breathe.^3,25

Stretching is not a guarantee against injury or muscle soreness, and you do not need to push for a deeper stretch to benefit.^15,16 Choose positions that feel comfortable rather than trying to reach a particular level of flexibility.

Taking a few quiet minutes for yourself can also be a welcome part of your day.

Related: Prenatal Yoga: The Benefits and Poses to Practice

Choose the positions that feel comfortable today, use support when you need it, and ask your care team for help if pain makes movement difficult.