IF YOU'RE A regular at the squat rack, you might have experienced some tightness in the hips after some heavy sets. Or maybe you're a runner, and you've experienced hip soreness after a long day of training. Even if you're stuck sitting at a desk or or in a car all day, your hip flexors are probably begging for some movement.
Regardless of why your hips are tight, it's important to work to improve your mobility and move them so they can do their job properly. This is where hip flexor stretches come to play. You'll be able to increase the range of motion of your hips, which can help your squat depth, running stride length, and general comfort.
Here, Daniel Giordano, DPT, PT, CSCS of Bespoke Treatments in New York City shares his favorite and most effective hip flexor stretches to help get you back to proper mobility.
What Are Your Hip Flexors?
Your hip flexor muscles run all along the front portion of your hips. They are made up of 5 muscles: iliacus, psoas, pectineus, rectus femoris, and sartorius. Their job is in the name— they flex the hip, or bend it forward to lift the knee. When they're tight, movement can feel stiff and painful.
Who May Benefit From Hip Flexor Stretches?
Just about everyone can use these stretches. People who rarely use their hip flexors can use the extra work, while those who use them too much will appreciate the mobility.
If you sit for long periods of time, whether you're at work or traveling, your hip flexors might become tight. Likewise if you're very active, you can become sore and produce a similar result. If you're a runner, squatter, or play a kicking-dominant sport like soccer, you're probably using your hip flexors a ton, which can lead to soreness and stiffness.
Here are a few stretches Giordano recommends to keep the hips limber.
4 Hip Flexor Stretches
Half-Kneeling Hip Flexor Stretch
This is a great stretch to start off with which can be done just about anywhere. As long as you have a mat or a pad ready to rest your knee on, you can do this at home, at the gym, or even at work, to loosen up.
How to Do It:
- Start off in a half-kneeling position.
- Squeeze the glute with the knee on the ground, and push the hips forward.
- Shift forward until you feel the stretch through the front of the hip.
- Hold this position for 3 to 5 seconds.
- Aim for 10 reps each side.
Half-Kneeling Hip Flexor Stretch with a Side Bend
This stretch is similar to the first one, but adds a twist. You'll target the higher aspect of your hip flexors, where they meet your abdomen.
How to Do It:
- Start off in a half-kneeling position.
- Squeeze the glute with the knee on the ground, and push the hips forward.
- Shift forward until you feel the stretch through the front of the hip.
- Once in a good stretch, lift the hand on the planted knee side up overhead. Bend the body to the side, and rotate backwards just slightly.
- Bend until you feel a little extra stretch through the hip and lower abdomen.
- Hold this position for 3 to 5 seconds
- Aim for 10 reps each side.
Half-Kneeling Reach Back Stretch
This will target your rectus femoris muscle. This stretch is a little deeper than the first two, so make sure you're comfortable with those before moving along to this one.
How to Do It:
- Start off in a half kneeling position.
- Place your forearm on the front facing knee.
- Reach back with the other hand, and grab the foot of the knee that is planted.
- Once you feel stable in that position, shift the weight forward until you feel the stretch through the front of the hip.
- Hold this position for 3 to 5 seconds.
- Aim for 10 reps each side.
Half-Kneeling Chair Stretch
If you're not getting enough of a stretch through the first three, you might need something more advanced. This stretch will push a little deeper than the ones before. You will need a chair or a short stool for this.
How to Do It:
- Start in a half-kneeling position, in front of the chair.
- Place the back foot up on the chair.
- Once you feel stable in this position, lift both arms up towards the sky, and slightly lean back.
- Shift your weight forward until you feel the stretch in the front portion of the hip.
- Hold this position for 3 to 5 seconds.
- Aim for 10 reps each side.
Cori Ritchey, C.S.C.S.
Associate Health and Fitness Editor
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
FAQs
Stretching Safely
Gradually, work your way up to daily stretches for hip flexors, to avoid injury and get your body used to the new movement. Typically, you should hold each stretch for about 15 to 30 seconds at a time. 3 You can repeat each stretch about 2 to 4 times.
What are the 4 hip flexors? ›
They include the iliacus, psoas major, rectus femoris and sartorius. The iliacus and psoas major are the primary hip flexors, which work together to flex and stabilize your hip and pull your thigh and torso together when you walk, run, sit or stand.
Does physical therapy help hip flexor? ›
When you're feeling hip flexor pain, physical therapy is one of the best treatment options to alleviate the ache. Not only can it help reduce the pain, but it can also help stretch and strengthen the hip flexor muscles to reduce the risk of pain or injury in the future.
How long does it take to release tight hip flexors? ›
90/90 Hip Stretches
Sit on the floor and place one leg in front of you and the other behind, with both your knees bent at 90-degree angles. Lean forward slightly and hold the position for at least 30 seconds—you will most definitely feel your hips stretching and loosening.
How long does it take to rehab a hip flexor? ›
It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer. In addition, injuries that did not receive immediate treatment may take months to recover fully and may also cause chronic pain.
Should I stretch my hip flexor if it hurts? ›
Light exercise is encouraged to relieve hip flexor pain. There are several exercises recommended to stretch, strengthen, and reduce hip pain. These exercises do not require any equipment and can easily be done at home.
What exercises should you avoid with a hip flexor strain? ›
Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest. If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor. Do not work through pain. When walking or running, pay attention to pain.
Will my hip flexor ever heal? ›
Hip flexor pain are muscle strains and minor ligament sprains can be caused by overuse. These less serious acute injuries generally heal in a short period of time with minimal treatment. However, chronic or recurring hip flexor pain may be a sign of a more serious injury.
What aggravates hip flexor? ›
Sudden movements, such as sprinting, kicking, and changing direction while running or moving, can stretch and tear the hip flexors. Runners, people who do martial arts, and football, soccer, and hockey players are more likely to have this type of injury.
What is the best position to sleep in with hip flexor pain? ›
Try sleeping on your back
Try adding a pillow or bolster under your knees. Not only does this further ease strain on your hip flexors, but it can also help you stay on your back through the night. That added bit of extra support might be what you need to wake up without pain that's worse than the night before.
' Walking is good for the hip flexors, but to run far more efficiently (and, crucially, without pain), strategically opening and also strengthening your hip flexors needs to be part of your running routine.
Does walking loosen tight hip flexors? ›
Prolonged periods of not moving, such as sitting, may cause the hip flexors to tighten, so finding even small ways to move your hips throughout the day — whether that's a dedicated 20 minutes of walking or doing one minute of walking as a “movement snack” — will help keep your hip flexors supple.
Why won't my hip flexors loosen up? ›
Your hip flexors may feel tight because they are working overtime to help provide stability – not because they need to be stretched! The same thing goes for your hamstrings and quadriceps. Overuse of these large muscle groups may lead to strain in the muscles themselves, or at their attachments to bone.
How often can I stretch my hips? ›
Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.
Is it good to stretch your hips every day? ›
"With more hip flexibility, you'll have easier transitions from sitting to standing, walking will be easier, and you'll have less pain in your hips and low back," Matney says. Consistency is key, so you'll want to do these stretches daily.
How long does it take to increase hip flexibility? ›
With consistent practice, including targeted exercises and stretches, you can typically start to notice improvements in hip mobility within a few weeks to a couple of months.
Does stretching hip flexors work? ›
"Stretching your hip flexors can help prevent and relieve muscle pain," says Loren Fishman, MD, a professor of physical medicine and rehabilitation at Columbia University. It's important to use proper form when stretching these muscles, however, or you could end up doing more harm than good.
