The Hip Flexor Stretch For Exercise & Strengthening

As a bodybuilder, you’re trying to hit all the major muscles at least once a week and build endurance through cardio or HIIT. But do you ever work your hip flexors? Probably not. 

The hip flexors are just as important as any other muscle group. They allow you to bend at the waist, lift your knees toward the chest, and flex your legs. Stretching them regularly can relieve the tension caused by prolonged sitting and improve your mobility. 

Today, we’ll show you how to do a kneeling hip flexor stretch, band-assisted hip flexor stretches, and more. Our team will also discuss the role of the hip flexor muscles and how to protect them from injury. 

Tight hip flexors are often to blame for neck pain and stiffness, pain in the glutes and lower back, poor posture, and muscle cramps. If left unaddressed, these issues can increase your risk of sprains and strains. 

Interested to learn more? Here’s what you should know about the hip flexors and how to keep them in top shape. 

Hip Flexor Anatomy 101

The hip flexors consist of four muscles that cross the hip joint and connect the femur to the pelvis and lower spine.

These include: 

• Illiacus, a flat muscle that flexes and rotates the thighs
• Psoas major, a deep muscle that connects the spine to the legs
• Rectus femoris, a muscle that runs in front of your thigh and flexes the hip
• Sartorius, the longest muscle in the body, aids in leg and leg flexion

The first two muscles, also known as the iliopsoas, allow you to flex your hip. The rectus femoris and sartorius produce flexion of the hip and knee joints. 

Smaller muscles, including the adductor brevis, adductor longus, pectineus, and tensor fasciae latae, contribute to hip flexion, too. 

What Causes Tight Hip Flexors? 

Chances are, you might have experienced lower back tightness or aches, difficulty coming up from a squat, or mild pain in front of the hip. These symptoms may be due to prolonged sitting, core weakness, and other factors responsible for tight hip flexors. 

The average person spends more than 12 hours a day sitting. Even if you work out regularly, you can still have tight hip flexors because of too much sitting. 

Some athletes, especially runners, are more prone to these issues. 

Hip flexor strain, for instance, is common among soccer, football, and hockey players reports the U.S. National Library of Medicine. A weak core and muscular imbalances only make things worse. 

If you’ve ever worn a cast, you know how tight your muscles feel after the cast is removed. It may take weeks or months of physical therapy, stretching, and exercise to restore your mobility. 

The same happens when you keep your hips in a flexed position for hours every day. This causes your hip flexors to shrink and lose their flexibility, leading to pain, stiffness, and diminished range of motion (ROM).

Here’s something to consider: your muscles can’t change in length. While prolonged sitting can’t shorten the hip flexors, it may affect their flexibility and range of motion. Poor lifting form, failure to warm up, and other common mistakes may result in hip flexor strains. 

Signs You Have Tight Hip Flexors

Hip flexor tightness is often the culprit behind lower back pain, according to the Cooper Institute. If left unaddressed, this problem can lead to muscle imbalances, poor posture, and limited mobility. 

Other common signs of tight hip flexors include constant pain or discomfort in the hip and groin, weakness in the groin region, and muscle cramps. Most times you’ll experience pain where your hip meets your thigh. 

The pain and discomfort may worsen when you stretch the leg behind you or lift the knee toward your chest. You may also experience these symptoms when sprinting or running.

Clinical evidence suggests that tight hip flexors may also contribute to hamstring and ACL injuries. As the researchers note, hip tightness can reduce gluteus maximus activation and increase injury risk. 

Your workouts may suffer, too. 

Tight or weak hip flexors can affect your running technique and limit how deep you can lunge and squat. That’s why it’s important to include hip flexor strengthening and stretching exercises in your routine. 

Best Exercises for Hip Flexor Pain

From dynamic and static stretching to foam rolling, there are various ways to unlock those tight hips. Pilates, yoga, and band-assisted squats can help, too. In the long run, these techniques will boost your mobility and reduce hip pain. 

Foam rolling, for example, can improve hip-flexion ROM in as little as six days. This technique is even more effective when performed before static stretching, reports a 2014 study featured in the Journal of Sport Rehabilitation. 

In a clinical trial, researchers investigated the effects of stretching on 36 subjects with tight hip flexors. Both static and dynamic stretching caused major improvements in hip extension ROM, knee joint position, and balance. 

Another study indicates that both passive and active stretching increase the flexibility of tight hip flexor muscles, leading to enhanced mobility. Stretching may also improve peak hip extension during walking and counteract age-related changes in gait patterns. 

Below we’ll share the best stretches for hip flexor pain along with step-by-step instructions and expert tips. Perform these movements two or three times per day for several days to reap the benefits. 

Let’s get into it!

Kneeling Hip Flexor Stretch 

The Cooper Institute points out that static stretches, such as the kneeling hip flexor stretch, can increase range of motion. Simply follow these steps:

1. Sit on your knees. Keep your back straight. 
2. Bend the left leg so that your thigh is parallel to the floor. 
3. Squeeze your glutes and press the right thigh slightly forward. 
4. Lift the right arm overhead without moving your hips. 
5. Hold for 10 to 30 seconds and repeat. Do the same on the other side to stretch the left hip flexor. 

If you have bad knees, use a padded exercise mat or put a small pillow under the knee. 

Standing Hip Flexor Stretch

This basic stretch can be performed next to a wall or an elevated surface. Here’s how to do it right:

1. Stand a few steps away from a wall.
2. Step forward with your left leg and bend the knee. Place your left hand on the wall. 
3. Squeeze your abs and buttocks. 
4. Slowly push your butt forward until you feel a stretch in the right thigh and hip. 
5. Hold the stretch for up to 30 seconds and repeat on the other side. 

Seated Butterfly Stretch

The seated butterfly stretch is perfect for those days when your lower back and hips feel tight. When done correctly, it opens the hips and improves the flexibility of your hip flexors and adductor muscles. 

1. Sit on the floor with our knees bent. 
2. Bring your legs to the sides and push the soles of your feet together. Brace your core. 
3. Grasp your ankles and bring your feet toward your groin.  
4. Hold your toes with your hands and lean forward from your hips without slouching. 
5. Use your elbows to gently press your thighs and knees down. Take deep breaths. 
6. Hold for up to 30 seconds and repeat. 

If you’re up for a challenge, place your hands on the floor and then slowly push your arms forward until they’re fully extended. 

Use a slow, controlled motion when performing this stretch. Common mistakes, such as bouncing, holding your breath, or pressing down forcefully, can increase the stress on your joints and tendons. 

Reclining Hero Pose

You’ve probably heard that yoga is great for joint flexibility and range of motion. What you may not know is that certain poses are particularly good for tight hip flexors. 

The reclining hero pose, for example, stretches the rectus femoris and pelvic region. Follow these steps to execute it with perfect form: 

1. Begin in a kneeling position with your thighs perpendicular to the floor. 
2. Bring your knees together and your feet slightly wider than hip-width apart.
3. Gently massage your calves with your thumbs to relieve the tension. 
4. Slowly walk back onto your hands and elbows while leaning your torso back. 
5. Lower yourself all the way to the floor. Stop if your back or knees hurt. 
6. Extend your arms above your head or rest them at your sides. Hold for up to 10 breaths. 
7. Use your forearms to slowly raise yourself and return to the starting position. 

Place a firm pillow or two folded blankets under your back to make this exercise easier. Another option is to place a bolster under your buttocks for support.

Banded Hip Flexor Stretch

We’ve mentioned resistance bands in our previous posts about full-body circuits and at-home workouts. But did you know that elastic bands are ideal for stretching, too? 

The Professional Baseball Strength and Conditioning Association recommends this band-assisted hip flexor stretch:

1. Attach a resistance band to a squat rack or another object that’s about knee-high. 
2. Put your right leg into the band and pull it as high on your thigh as you can. 
3. Step away from the rack to extend the band and create resistance. 
4. Assume a lunge position, with your right knee on the floor. Keep your back straight
5. Squeeze your abs and glutes, allowing the band to pull your hips forward. 
6. Rotate your torso to the left side and place your right hand on the left knee for an extra challenge.
7. Hold the stretch for at least 20 seconds. Repeat on the other side. 

Banded Pigeon Stretch 

The pigeon pose stretches your back, thighs, psoas major, and piriformis muscle. It’s also one of the best hip openers, according to the Yoga Journal. 

You can make it even more effective — and challenging — by adding resistance bands to the mix. 

So, are you ready to give it a try? Follow these step-by-step instructions to perform a banded pigeon pose and relieve tight hip flexors:

1. Attach an elastic band to a prowler, squat rack, or another sturdy object. 
2. Step into the band and place it around your upper left thigh close to the groin. 
3. Take a big step forward. Bend the left leg in front of you and extend the right leg. 
4. Bring your left ankle on the floor in front of you while lowering the outside of your right buttock. 
5. Lean your torso forward so that your shoulders are above your knees. Rest your forearms on the floor. 
6. Slowly move your pelvis forward and backward to increase hip mobility. 
7. Hold the pose for five to 10 breaths. Return to the starting position by gently pushing through your hands. 
8. Wrap the band around your right leg and repeat.

Tip From The Coach

“Stretching is so important for anyone who regularly engages in a weight training program. As the muscles get bigger and stronger, it’s only a matter of time before other areas of the body start to tighten up. 

The hip flexors can get tighter just because most of us sit so much during the day. This tightness will affect the lower back and hips so it will have a negative effect on our workouts and may lead to injury. I agree with the article that stretching needs to be done every day to keep the body flexible and injury-free. Even just 10 or 15 minutes of stretching every day can make a big difference and help prevent injuries and setbacks in the future. “

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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Prevent Tight Hip Flexors with Daily Stretching 

Image: Athletic man stretching (ex: https://www.shutterstock.com/image-photo/shot-young-man-stretching-his-legs-1008221251)

As an athlete, you know that stretching is crucial for injury prevention, flexibility, and good posture. But honestly speaking, how often do you do it? 

Harvard Medical School recommends daily stretching. This practice keeps your muscles strong and flexible while preserving range of motion in the joints. Over time, it may lower your risk of musculoskeletal injuries and aches. 

Whether you’re at home or in the gym, you can do a hip flexor stretch to relieve tight muscles. It’s a great way to relax and counteract the harmful effects of prolonged sitting. Plus, it takes just a few minutes. 

Note that what you eat is just as important for muscle and joint health.

Make sure you’re getting enough calcium, vitamin D, zinc, magnesium, and protein. Consider using a joint support formula to maintain your mobility and prevent inflammation. 

How do you feel about stretching? Is it something you do regularly? Share your experience below or ask us any questions you may have!