8 Hip Flexor Stretches and Exercises for Healthy Hips

By , with Jen Mueller, Certified Personal Trainer
The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips.  What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).
Tight hip flexors are a common problem among those of us who spend a lot of the day sitting at a desk.  When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become “tight," which leads to its own set of problems.
Tight hip flexors can result in lower back pain, hip pain and injury.  A lot of strain is put on those muscles during activities that involve sprinting and kicking.  For example, runners are more prone to hip flexor injuries because of the small, repetitive movement during running.   But even if you’re not an athlete, hip flexor injuries can occur during everyday activities (for instance, slipping and falling or running to catch a bus).  When those tight muscles are suddenly stretched beyond what they are accustomed to, you might also experience pain in the upper groin region, typically where the hip meets the pelvis.   
Simple hip-strengthening and stretching exercises can help keep these muscles from becoming tight, therefore decreasing your risk of injury and discomfort.  Try these stretches daily and incorporate a few of the strength exercises into your routine 2-3 times per week.

Hip Flexor Stretches
Seated Butterfly Stretch:  A simple stretch for your inner thighs, hips and lower back. 

Pigeon Pose: This yoga posture lengthens the hip flexors on the back leg.

Weighted Hip Extension: This exercise lengthens the hip flexors while simultaneously strengthening the glutes, which are often weak in people with tight hip flexors.

Bridges: A great way to give the hip flexors a chance to lengthen while also strengthening the posterior chain of the body.

Hip Flexor Strengthening Exercises
Note: Exercises that strengthen the hip flexors also involve contracting (shortening) these muscles. So if tight hip flexors are a problem for you, it might be wise to limit how many direct hip-strengthening exercises you perform. These exercises are more geared toward people who have been told they have weak hip flexors that need strengthening or are looking for targeted exercises to build more power and stamina in the hip flexors.

Balancing Hip Flexion:  Use your core to help with balance during this exercise that strengthens the hips and glutes.

Runner’s Lunges:  A great addition to any workout routine, this lower body strength move targets multiple muscles at once. 

Skater Squats:  A strength exercise for the hip flexors that can be done anytime, anywhere.  Use a chair for balance and eliminate the squat for simplicity, if needed. 

Pendulum:  A more advanced exercise to strengthen the core and hips.  Start with smaller movement and increase your range of motion as you become stronger. 

In addition to these exercises, there are simple things you can do every day to help reduce your risk of hip flexor pain.  If you sit at a desk for long periods of time, try to get up and move around every hour or so.  Warm up properly before any physical activity, and stretch regularly at the end of each workout.  Your hips will thank you for it! 


Have you suffered from tight hip flexors? If so, what is your favorite exercise or stretch? Would you consider adding any of these moves into your fitness routine?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


Thank you! Report
WHOAMOM2 10/22/2020
Wonderful info for aging body. Report
Great article. Report
JFGAN39 5/17/2020
Amazing article, a lot of great information that helped improve my hip flexibility. Thanks to this article I was able to find a really great course that helped me to really unlock my Hip Flexors and if you want to check it out you can go to: https://bit.ly/2yahqFd Report
Great article! Report
WONDERGALE 3/28/2020
Great! Report
KOALA_BEAR 3/10/2020
Very timely article for me as I'm working on that in PT along w/ strengthening my core. Will be checking out more movements & some other links soon. Thanx! Report
Thanks Report
The most comprehensive treatment To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy is this program Unlock Your Hip Flexors (https://bit.ly/2XMSw6V).
Thanks. Report
Thanks I loved what you shared, especially the exercises. I will combine it with what I am doing //bit.ly/333UmRV to improve my results. Report
I have been working on my hip flexors for about 6 months now and Nancy Howard gives some really good informationand exercise suggestions. What can also be helpful to strengthen your muscles is this program. https://bit.ly/322SZTM Report
I have been working on my hip flexors for about 6 months now and Nancy Howard gives some really good informationand exercise suggestions. What can also be helpful to strengthen your muscles is this program. https://bit.ly/322SZTM Report
Spark People is literally the BEST health & fitness blog anywhere, I have learned some really GREAT tips. I’m also grateful I found https://mmini.me/UnlockHipFlexers. It helped me really target the specific group of muscles that I wanted. Report
Most of the people these days are doing sitting jobs and they spend 8 to 10 hours on a chair in routine. This practice is the common cause behind many muscle-related issues and the most common one is it makes hip muscles inactive and weak with time bit good thing is that we have plenty of hip stretching exercises we can insert in our busy lives.

Can I help by recommending this page for more information about hip flexor.
Additional ideas for us to back our body figure especially the hips,and the first step to do is on this link www.bit.ly/2kuz67K
Really great article, I really appreciate. Here is great product which helped and I strongly recommend for others.
https://bit.ly/2U4Obdv Report
i had this injury once while i play football without any decent stretching. This article is really helping with these stretching and exercise tips. For more about this hip flexor treatment you can check this link https://bit.ly/2MuCv2X
Hope this will help :)
Excellent article, these exercises and stretches that can be easily done throughout the day to strengthen and loosen my hip flexors. I have very tight hip flexors so it's very helpful for me knowing these exercises and stretches. For those that want more info about exercises and stretches for hip flexors, I recommend this program that will show you many more exercises and stretches you can do. So check it out here http://bit.ly/2Tonroc / Report
Thank you Report
Thank you for such wonderful article. Not many people know but living a sedentary lifestyle can really weaken your hip flexor muscles. I work a typical office job where i am sitting for 40 hours a week. At the end of my shift my back and hip flexors would be so stiff and sore. If you guys want more information check out this article www.fixyourhipflexors.com / Report
Thanks for this, it’s very much helpful. I have learnt that training our body is very much enough in order to keep us in good health, both physically and emotionally. But we don’t actually realise the danger hidden within our bodies hip flexors, which are very much vital for us and play the role of controlling balance, ability to sit, stand and several other activities. It eventually results in digestive problems, circulatory issues, etc. I realised this lately and found out a solution. I followed Mike Westerdal’s training series to loosen my hip flexors. His ten moves really helped me a lot by exactly targeting the hard-to-reach muscles with clear demonstration. I suggest to try this bit.ly/urhipflexors. Trust me, its worth it. Report
Thank you so much for this article. I do always take note of these healthy exercises that the writer recommends. I also shared this article to my grandfather and we are both enjoying doing this every 3x a week. It improved alot specially through researching some articles as well. Thanks to this article also https://bit.ly/2VCEasg . Sharing is caring. THanks again for the Author! Report
Great info! Thanks! Report
Thank you Report
It has been a while since I last visited this article. This time, I openned all of the links, added them to my fitness tracker, and used that to create a group. Now when ever I want to do a lower body workout which focuses on this grouping of muscles, I can add that fitness group to my tracker and use it to find all of these great exercises again, do them, and benefit from the improvement in working out this group of muscles. Thanks. Report
If you have a stiff, tight or painful hip then www.HipFlexor.org will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I've been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well-explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you! :) Report
This article is really good.Well... I think This is the best one for all bit.ly/urhipflexors
good info Report
Great information Report
Thanks for the helpful article! :) Report
Very helplful Report
good info Report
Tight hip flexors are the root cause of problems such as:

Nagging joint pains in your legs, lower back or hips
Walking with discomfort
Hips locking up
Bad posture
Trouble sleeping
Sluggishness in day to day life
High Anxiety
Digestive problems
Compromised Immune System
Circulatory issues
Loss of sexual performance
Lack of Explosiveness in the gym or sports

10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body...
https://bit.ly/2rijVOj Report
This article is great! I use similar techniques but since I am a visual person, I use this video at home: BetterHipFlexors (https://bit.ly/2vZOLRq). It not only helped me open my hip flexors, but it wasn't as painful as most programs. I feel a lot better and not as tight. Report
One of the biggest dangers to your health is constantly sitting for long periods of time which can cause physical and emotional damage. 10 key moves that will help loosen your hip flexor and unlock the power within your body. There is an easy to follow program to unlocking your hip flexors that will strengthen your body, improve your health, and have an all day energy..... https://bit.ly/2HYTPrJ Report
Is it too late if you're 60?? Report
https://bit.ly/2H2pGuk these exercises are really help to improve me
I think you should mention that for some people, stretching is not the solution and that it will deteriorate their posture. Some people need stretching, but most people I know need to strengthen their "overstretched" hip flexors. Many people can't do a single hanging leg raise. Check this site if you want to know more about the importance of hip flexors bit.ly/Unlock_Your_Hip_Flexor Report
hey Nance and Jen, I love this article did you know that there even more ways to repair and exercise these hip flexor muscles? click this out it's doing to change the way you see hip flexors forever https://bit.ly/2GUfaFz Report
hey Nance and Jen, I love this article did you know that there even more ways to repair and exercise these hip flexor muscles? click this out it's doing to change the way you see hip flexors forever https://bit.ly/2GUfaFz Report
need to do more of these Report
need to do more of these Report
thank you Report
These comments to "Unlock Tight Hip Flexors" lead to ads for a product that I think is a real scam. Be careful with these links! Spark People - you might want to remove these links. Report

I could not bend back from hip without pain. I could not work or have leisure time without pain, and when I woke up in the mornings I was stiff and in pain. I tried to relieve the pain with over the counter pain relievers, heat, and ice. This program: www.certifiedtreatment.com/hipflexo
helped me to become pain free! I sleep better and wake up every morning with out pain. This program cured the damage I had done to my back. Highly recommended! Report
Really a great content. Let me tell you first about hip flexor it is the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step. One of my patient also suffering from same problem but due to lack of money he was unable to afford a treatment. So i recommend him a program to unlock hip flexor. If anyone wants they can check it out here ;- https://tinyurl.com/y8yaqs2s Report
Great stretching exercises for strengthening and loosening tight hip flexors. If you want a more structured and effective regimen for relieving tight hip flexors, you should try out this program "unlock your hip flexors". Here's a link: https://tinyurl.com/y9helob7 Report
thanks for sharing these Report
Great stretching exercises for strengthening and loosening tight hip flexors. But sometimes, simple stretching exercises won't do the trick. If you want a more structured and effective regimen for relieving tight hip flexors, you should try out this program "unlock your hip flexors". Here's a link: https://tinyurl.com/ya754efg Report