Hip Exercises And Hip Pain | Hip Flexor Stretch Exercises

Hip flexor stretches are key to relieving hip flexor pain. Try these hip flexor exercises and best stretches to help with tight hip flexors.

The Hip Flexor

Your hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. They let you walk, kick, bend, and swivel your hips. If your muscles are too tight or if you make a sudden movement, you can stretch or tear your hip flexors.

Hip Flexor Muscles

The primary hip flexor muscles are:

  • rectus femoris
  • iliacus
  • psoas
  • iliocapsularis
  • sartorius

Hip Flexor Pain

Hip flexor pain happens when the hip flexor muscles are strained, torn, pulled, or injured.
Contact sports, and hard physical work can cause injury to flexor muscles.

Hip Flexor Tightness

Hip Flexor pain can also come from flexor tightness.

What causes hip tightness?

The biggest cause of hip flexor tightness is from sitting for too long.

When you sit all day at a desk, the iliopsoas muscle shortens, making the flexors stiff and tight.

Stretches for Hip Flexor: Hip Flexor Exercises

There are 5 major exercises that can help stretch hip flexors:

  1. Standing Stretch
  2. Active Stretch
  3. Kneeling Stretch
  4. Supine Stretch
  5. Seated Stretch


Let's have a look at each type of stretch; all variations of the lunge:

Standing Stretch-

  1. Stand with feet together.
  2. Bend one knee, keeping it pointing down and bringing your heel towards your butt.
  3. Gently pull up on your foot while keeping your bent knee pointing towards the floor.
  4. Hold on to a chair if you need to keep your balance.
  5. Hold for 30 seconds then repeat on the other leg.


Active Stretch-

  1. Start in a standing position with toes slightly turned in.
  2. Put one foot on a chair in front of you.
  3. Slowly raise your arms straight up as you squeeze your butt and push your pelvis gently forward.
  4. Hold for 30 seconds then repeat on the other leg.


Kneeling Stretch-

  1. Kneel on the floor.
  2. Keep one knee on the floor, bring the other leg to a 90-degree angle in front of you (in a stylized lunge).
  3. Place your hands on your raised knee.
  4. Keeping your back straight, move your torso forward while squeezing the muscles of the opposite buttock.
  5. Hold for 30 seconds, then repeat with the other leg.


Supine Stretch-

  1. Lay on your back with your toes pointing up towards the ceiling.
  2. Bend one leg so your knee is raised but your foot is still on the floor.
  3. Be sure to keep your hips, back, and the opposite leg on the floor.
  4. Lace your fingers behind your knee and pull your leg towards your chest.
  5. Hold for 30 seconds, then repeat with your other leg.


Seated Stretch-

  1. Sit slightly sideways on the edge of a chair with your back straight, both feet on the floor, and your knees bent.
  2. Slide one foot back and lower that knee towards the floor.
  3. The leg should be bent at a 90-degree angle with your knee straight below your right hip.
  4. Keep your left foot on the floor.
  5. Tighten your buttocks and hold for 30 seconds, then repeat with the other leg.


As you can see, there is a variety of easy stretches you can do to relieve hip flexor pain and stiffness.


Your hip flexors are an important part of your body.

The hip flexors are responsible for walking, kicking, bending, and swiveling your hips.

Your hip flexors can be injured through daily activity and sports.

Are you interested in learning more about how hip pain can be relived with hip flexor stretches and exercises?

Take the next step with a free video:

>>> Click here to Get Hip Pain Relief With 'Unlock Your Hip Flexors' <<< 

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