5 Effective Stretches for Tight Hip Flexors

The hip flexors are a group of muscles near the upper and inner thighs and pelvic region that help control almost every movement we perform. If your muscles are too tight or you make a sudden turn, your hip flexors can stretch or tear.

Hip flexors help you walk, bend, and rotate your hips. Running, jumping, and even just standing require proper flexion and stabilization of the hip flexors.

A hip flexor strain can be slightly uncomfortable or so severe that you begin to experience difficulty walking.

Frequent stretches can help loosen up your hip flexors and prevent injuries. Below as some effective stretches for tight hip flexors.

1. Standing Stretch.

Standing Stretch
  1. Stand with your feet hip-width spaced out and toes ahead.
  2. Bend over your right knee, and bring your right heel up to your buttocks.
  3. Hold your right foot with your right hand, and slightly pull to direct your knee to the floor. To balance yourself, hold on to the chair with your left hand.
  4. Hold for about 30 seconds and do the same on your other leg.

2. Active Stretch.

Active Stretch
  1. Stand on your left foot with the toes a little turned inward. Place your right foot on the seat of a chair ahead of you.
  2. Hold your arms directly in front of you at chest level.
  3. Gently increase your arms straight up as you crush your buttocks and gradually push your pelvis forward. That will align your left leg and expand the bend in your right knee. You will feel the stretch in the front of your left hip.
  4. Go back to the starting position and do the same on your other leg.

3. Kneeling Stretch.

Kneeling Stretch
  1. Kneel down with your left knee on the floor and your right leg at a 90-degree angle ahead of you.
  2. Place your hands on your right knee and straighten your back.
  3. Keep your knee down on the floor as you bend forward into your right hip while squeezing the muscles in your left buttocks.
  4. Hold for 30 seconds. Repeat the same procedure on the other side.

4. Supine Stretch.

Supine Stretch
  1. Lie down with your back facing the floor, your legs straight and toes facing the direction of the ceiling.
  2. Fix your right leg straight on the floor, incline your left knee to enable your foot to be flat on the floor, and tie your fingers behind your left knee.
  3. Draw out your left knee toward your chest. Keep your back, hips, and right leg on the floor.
  4. Breathe out and pull your left knee closer toward your chest.
  5. Hold for 30 seconds. Repeat the same procedure on the other side.

5. Seated Stretch.

Seated Stretch
  1. Sit a little sideways on the edge of a chair with your back straight, both feet down on the floor, and your knees bent.
  2. Slide your right foot backwards and reduce your right knee close to the floor. The leg should be inclined at a 90-degree angle with your right knee straight beneath your right hip. Keep your left foot placed on the floor.
  3. Stiffen your buttocks and hold for 30 seconds. Change to the other leg.


These stretches are effective and practical. As you practice these stretches regularly, it will help loosen up your tight hip flexors and prevent injuries. If you seek more resourceful ways to loosen your tight hip flexors and relieve yourself of hip pain, learn how to Unlock Your Hip Flexors.

Unlock Your Hip Flexors

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