Stretches for Hip Flexors
Tight hip flexors are extremely common in our sedentary modern lifestyle, caused by prolonged sitting at desks, in cars, and on couches. Tight hip flexors contribute to lower back pain, poor posture, and reduced athletic performance. Regular stretching can restore flexibility and reduce associated pain.
How Often
Daily is ideal, especially if you sit for long periods. Minimum 3-4 times per week.
Duration
10-15 minutes. Can be split into shorter sessions throughout the day.
Step-by-Step Instructions
- 1
Half-Kneeling Hip Flexor Stretch
Kneel on your right knee with your left foot flat in front, creating a 90-degree angle at both knees. Keep your torso upright and gently push your hips forward until you feel a stretch in the front of your right hip. Keep your core engaged and avoid arching your lower back. Hold for 30-45 seconds, then switch sides.
- 2
Pigeon Pose
From a plank position, bring your right knee forward behind your right wrist, with your right foot angled toward your left hip. Extend your left leg straight behind you. Square your hips toward the floor. Walk your hands forward to deepen the stretch if comfortable. Hold for 45-60 seconds per side.
- 3
Butterfly Stretch
Sit on the floor with the soles of your feet together and knees falling out to the sides. Hold your ankles and sit tall. Gently press your knees toward the floor using your elbows. For a deeper stretch, fold forward from the hips. Hold for 30-60 seconds.
- 4
Standing Quad Stretch with Hip Extension
Stand on your left leg (hold a wall for balance). Bend your right knee and grab your right ankle behind you. Gently pull your heel toward your glute while tilting your pelvis slightly under (posterior tilt). You should feel a stretch in the front of your thigh and hip. Hold for 30 seconds per side.
- 5
Lying Hip Flexor Stretch
Lie on your back at the edge of a bed or bench. Pull your left knee to your chest while letting your right leg hang off the edge. The weight of your right leg creates a gentle stretch in the hip flexor. Hold for 45-60 seconds per side.
Safety Tips
- Warm up with light walking or marching in place for 2-3 minutes first
- Never bounce while stretching (use static holds)
- Stretch to mild discomfort, not pain
- Keep your core engaged to protect your lower back
- Breathe deeply and relax into each stretch
Contraindications
Avoid or modify this exercise if you have:
- Recent hip surgery or replacement (get medical clearance)
- Acute hip injury or inflammation
- Labral tears (modify or avoid deep stretches)
- Severe osteoarthritis of the hip (use gentle range of motion instead)
Related Exercises
Yoga for Back Pain
Yoga is one of the most evidence-backed natural approaches for managing and preventing back pain. By combining gentle stretching, core strengthening, and mindful breathing, yoga addresses the root causes of most back pain: tight muscles, weak core, poor posture, and stress-related tension.
Stretches for Hamstrings
Tight hamstrings are a common contributor to lower back pain, poor posture, and reduced athletic performance. These muscles run along the back of each thigh and, when tight, can tilt the pelvis backward and flatten the natural curve of the lower spine. Regular stretching helps maintain flexibility and prevent injury.
Squats for Leg Strength
Squats are a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and core simultaneously. As a functional movement pattern (mimicking sitting down and standing up), building squat strength directly translates to everyday activities and athletic performance.