Tight hip flexors are a common problem that can be caused by tight hamstrings or glutes, overuse during intense activities like running, and even sitting too much. If you have tight hip flexors, you may feel stiffness, aching, or burning in the front of the hip. Try these hip flexor stretching exercises to help improve overall hip flexor flexibility and relieve or prevent tight hip flexors.
Safety and Precautions
Learning how to stretch the hip flexors with a general hip flexibility program can improve the way your hip flexors move. Before starting this, or any other exercise program, check in with a healthcare professional or consult a physical therapist to ensure that the exercise is safe and effective for you. Additionally, if you feel any pain or abnormal sensations in your hip, thigh, or lower leg, when stretching, stop and contact a healthcare provider.
Static vs. Dynamic Stretches
The timing of your flexibility routine determines whether you should perform static or dynamic stretches:
- Static stretches, in which you hold a position for several seconds, are best performed after a workout, when the muscles are warm.
- Dynamic stretches involve controlled movements to help warm the body and prepare muscles for more vigorous movement. These are best performed before a workout.
The instructions below are for static hip flexor stretches. To make them dynamic, take 60 to 90 seconds to repeatedly move in and out of each posture with steady, controlled movement.
Simple Hip Flexor Stretch
Start with this simple hip flexor stretch. If you have low back pain or sciatica, this exercise may place a strain on your back, so proceed with caution.
- Kneel on the floor with one knee on the ground and the other foot flat on the floor in front of you.
- Place your hands on your hips and gently push your hips forward until you feel a stretch in the front of your hip.
- Hold this position for 15 to 30 seconds.
- Relax back into the starting position.
- Repeat three times.
- Stretch until you feel a gentle pull in the front of your hip. If you feel any excessive pain, you should stop the exercise.
Pigeon Pose Hip Flexor Stretch
The Pigeon Pose is a great stretch that targets the hip flexors and glutes.
- Start on your hands and knees.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back behind you.
- Slowly lower your hips toward the floor.
- If needed, place a pillow or folded towel under your hips for support.
- Hold this position for 15 to 30 seconds.
- Repeat on the other side.
Seated Hip Flexor Stretch
This seated stretch is perfect for those who prefer a more relaxed position.
- Sit on the edge of a chair with your feet flat on the floor.
- Cross your right ankle over your left knee.
- Gently press down on your right knee with your hand until you feel a stretch in your right hip.
- Hold this position for 15 to 30 seconds.
- Repeat on the other side.
Lizard Pose Hip Flexor Stretch
The Lizard Pose is a deep stretch that targets the hip flexors and quadriceps.
- Start on your hands and knees.
- Step your right foot forward and place it outside your right hand.
- Lower your left knee to the ground.
- Place your hands on the floor or on blocks if needed.
- Hold this position for 15 to 30 seconds.
- Repeat on the other side.
Supine Hip Flexor Stretch
This stretch is done lying on your back and is great for targeting the hip flexors without putting strain on the lower back.
- Lie on your back on the floor.
- Bend your right knee and bring it toward your chest.
- Hold the back of your right thigh with both hands and gently pull your knee toward your chest until you feel a stretch in your right hip.
- Hold this position for 15 to 30 seconds.
- Repeat on the other side.
Benefits of Hip Flexor Stretches
While the effectiveness of stretching is sometimes debated, stretching your hip flexors may have the following benefits:
- Improves flexibility: Stretching can help improve flexibility in the muscles targeted. The hip flexor muscle group is located at the front of the hip and is responsible for bending or flexing the hip, as well as helping the gluteal (butt) muscles extend the leg during activities like running and walking, so tightness is common.
- Supports athletic performance and recovery: Stretching also may improve overall mobility, which can help with athletic performance and activities of daily living, as well as decrease delayed-onset muscle soreness (DOMS) when performed after intense activity. Using a foam roller is another good way to temporarily relieve tight muscles and improve flexibility along with hip flexor stretches.
- Eases or prevents lower back pain: Chronically contracted hip flexors pull on the pelvis and flatten the normal arch of your lower back. When this happens, the muscles become overstretched and weakened, resulting in lower back pain. But, research has demonstrated that properly stretching your hip flexors helps to ease and prevent back pain.
If you have tried stretching your hip flexors and are still struggling with tightness or pain, contact a healthcare provider. They can evaluate your symptoms and offer a treatment plan. They also may refer you to a physical therapist who can show you ways to improve your hip flexor flexibility.
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