If your hips feel stiff after a day at your desk, it can be hard to know where to start. Should you stretch, get stronger, or change your training?
I spent more than ten years in a desk job and have lived with hip impingement. That experience is one reason I take time to understand someone’s history before choosing exercises.
Start by understanding the problem
Hip pain has several possible causes. Stiffness or difficulty with a squat does not, by itself, tell us why your hip, back, or knee hurts. A movement screen can help a coach choose exercises, but it cannot diagnose the source of pain.
If pain keeps coming back, affects your sleep, or limits normal activities, speak with a qualified healthcare professional. Seek urgent care for severe pain after an injury or if you cannot put weight on your leg.
What mobility coaching looks at
We talk about the activities you want to do, your training history, and any guidance from your healthcare team. We then look at which movements you can manage and where you need support.
The aim is to choose a useful starting point. It might involve changing an exercise, using a smaller range of motion, or practising with less resistance.
Exercises we may consider
The exercises below serve different purposes. They are examples we can discuss, rather than a routine everyone needs to follow.
Hip flexor stretch
A gentle stretch may be an option when it feels comfortable. You do not need to force a deep position or push through pain.
Single-leg deadlift
This gives us a way to practise a hip hinge and balance. Support from a wall or a two-legged variation may be a better starting point.
Half-kneeling chop
This exercise involves controlling your trunk while moving a band or cable. We can choose another position if kneeling is uncomfortable.
Glute bridge
A bridge is one option for training the muscles around the hips. The range and difficulty can be adjusted to suit you.
Build a routine you can repeat
You do not need to chase a perfect squat or a particular stretch. We start with manageable exercises, review how you respond, and adjust from there. No exercise can promise to prevent every injury or resolve every cause of pain.
If you would like help planning your training, book a free coaching consultation with Sukh. We will discuss whether coaching is appropriate for you and where to begin.
Further reading: NHS guidance on hip pain. Updated September 2026.
Look at the rest of your routine
Movement is only one part of everyday life. The free DhattFit wellness profile lets you reflect on movement, sleep, eating routines, and daily demands, then gives you a practical starting point. It does not diagnose pain or replace a movement assessment.
Find my starting point with the Free Wellness Profile
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