7 Hip Flexor Stretches You’ll Want To Do Right Now

Now that summer is coming to an end, you’re likely sitting more than you were these last few months. Back to work or back to school, your hips don’t lie!  Prolonged sitting or even too much exercise can make your hips feel tight.  Tight hip flexors, found on either side of your body, can cause low back pain, neck stiffness, and even pain in your derriere.  No Bueno!  

Hip flexors allow you to move your hips and lift your knees.  If you are sitting for a long period of time, your knees are in that constant “lift” position, causing your hips to coil up and get stiff.  So how do you stretch those pesky hip flexors? Try these seven simple yet effective stretches that can help relax the muscles and prevent injury. 

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

7 Hip-Flexor Stretches

Equipment: Mat and Resistance Band (optional)

 

1. Lying Hip Flexor Stretch 

Great for beginners!

Keep both shoulders on the floor. Hands at your sides. Toes pointed up.  Optional: Use a band to make it more challenging with legs straight and look over the opposite shoulder for a deeper stretch. Hold for 20-30 seconds on each side.

 

2. Kneeling Twist Stretch

Great for beginners targeting hips and low back, especially if you’ve been sitting for a while or need a good stretch before your next workout.

Press the left elbow into the inside of the left knee. Twist your torso to the right and extend your right arm behind you.  Hold for 20-30 seconds on each side. 

 

3. Kneeling Hip Flexor Stretch

Great before strength training. 

For a deeper stretch, keep your core engaged and your back straight. 

Optional: Lean forward slightly to deepen the stretch. Hold for 20-30 seconds on each side.

 

4.  Standing Lunge Stretch

Keep your hips square and your chest open. Don’t let your front knee go past your toes.  Hold for 20-30 seconds on each side.

 

5. Bridge

Hands at your side. Shoulders and feet should be flat on the floor creating a straight line from knees to shoulders.  Once at top of the stretch, lift one foot off the floor at a time and hold for 20-30 seconds.

 

6. Seated Butterfly Stretch

Great for runners! 

For hips, thighs, and groin. Bring feet close to the groin.  If needed, do this one leg at a time. Hold the stretch for 20-30 sec. Repeat if needed.

 

7. Lying Figure Four Stretch

Keep tailbone grounded to the floor. Apply slight pressure on the inside of the right knee.

Optional: Place the opposite foot flat against a wall for more leverage.   Hold 20-30 sec each side.