8 Hip Flexor Stretches: How to Stretch Your Hip Flexors

The hip flexors are a group of muscles located along the front of your upper thighs. They include the iliacus, iliopsoas, rectus femoris, and psoas major. The hip flexor muscles support a wide range of daily movements, from walking and running to sitting and standing. Tight hip flexors can be the source of lower back pain, impede the body's range of motion, and lead to hip flexor strain. Practicing hip flexor stretches helps loosen tight muscles in the hips and promote muscle wellness throughout the lower body, including in the quadriceps and hamstrings.

There are several notable benefits to practicing hip flexor stretches.

1. 1. Hip flexor stretches help improve hip mobility. The hips are involved in a wide range of daily movements, both inside and outside the gym. Stretching the hip flexor muscles helps ensure your hips stay healthy and provide a full range of motion.
2. 2. Hip flexor stretches help alleviate pain. Hip flexor strain occurs when a muscle in the hips is torn or pulled. It can cause muscle spasms, lower back pain, and impede your range of motion. Practicing hip flexor stretches can help remedy hip flexor strain and alleviate back and hip pain.
3. 3. Hip flexor stretches help increase flexibility. Stretching your hip flexors keeps muscles loose and can help improve flexibility in the pelvic area, hips, and upper thighs.
4. 4. Hip flexor stretches help improve posture. Anterior pelvic tilt is when the pelvis is rotated forward. It often occurs due to excessive sitting. Practicing hip flexor stretches can help correct pelvic tilt and improve your posture.

Consider some of the best hip flexor stretches for increased flexibility and mobility.

1. 1. Kneeling hip flexor stretch: Place a pillow or yoga mat on the ground near a chair. Kneel down, placing your right knee on the pillow or mat. Place the top of your right foot on the chair. Move your left leg out in front of you and bend your left knee at a ninety-degree angle. Squeeze your right glute. You should feel a stretch in your right hip. Hold this position for several seconds. Switch legs and repeat.
2. 2. Figure four stretch: Lie on your back on a yoga mat. Cross your left foot over your right quadricep. Bend your right knee. Grab your right thigh and gently pull it toward your chest. Hold this position for several seconds. Switch legs and repeat.
3. 3. Lunge twist: Get into a lunge position. Keep your knees bent and back straight. Twist your midsection to the right and hold for several seconds. Return to the starting position and repeat, twisting to the opposite side.
4. 4. Piriformis stretch: Sit on the floor with your legs out in front of you. Cross your right leg over your left and place your right foot flat on the floor. Place your right hand on the floor behind you to support your upper body. Place your left hand on your right quad and apply gentle pressure, pushing your right leg to the left as you twist your midsection to the right. Hold this pose for several seconds. Switch legs and repeat.
5. 5. Crescent pose: While standing, place one leg in front of you and one leg behind you, like a beginning lunge position, which is great for the hip flexors. Create a ninety-degree angle at the knee with your front leg while keeping your back leg straight. Lift your arms straight into the air and face your palms inward. Your back should be slightly arched as you press your hips forward. Hold, breathe, then switch sides and repeat.
6. 6. Seated forward bend: Sit on your mat with your legs out in front of you and your torso perpendicular to the ground. Take a deep breath and as you exhale, perform a slow, forward fold at the hips, reaching towards your toes with both hands.
7. 7. Triangle pose: To do a triangle pose, place your feet a bit wider than shoulder-width apart, and extend your arms out so they’re parallel to the ground with your palms facing down. If you’re starting on the right side, the right foot should be at a ninety-degree angle with the end of the mat, with your left foot at a forty-five-degree angle. Take a deep breath, then exhale as you bend your body at the hip joint, extending to the side over the right leg. Your right arm should reach straight down to your right foot while keeping your left arm extended and pointing up towards the ceiling (so that both arms are in a straight, vertical line). Keep your shoulders aligned and look up to the ceiling. Briefly hold, then return to the starting position and repeat with the left leg.
8. 8. Butterfly stretch: The butterfly stretch will help stretch your inner thigh and groin. With the soles of your feet together, form butterfly wings with your bent knees, pulling your heels inward to stretch your hips and groin area fully.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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