Hip Flexor Stretch Routine for Tight Hips

Hip Flexor Muscles Stretched

The hip stretches in this video are directed at lengthening some of the muscles crossing the front of the hip joint¹ (shown right).

These muscles cross the front of the hip and attach on the front of the thigh. They act to flex the hip joint (i.e. raise the thigh towards your body) and they can also tilt the pelvis forward (causing sway back).

• Iliopsoas
• Psoas Major
• Rectus Femoris
• Tensor Fascia Lata 

Benefits of Hips Flexor Stretches

Stretching the hip flexors can have a number of benefits including:

• Greater hip flexibility²
• Improved stride length
• Reduced sway back (large inward curve in the lower back)
• Decreased pain in lower back, hip, groin and/or knee

The following 4 hip stretches are demonstrated in this video. 

These hip stretches should never feel painful and should be avoided with pain

1. Standing Hip Swing

• This dynamic hip stretch involves swinging one leg forwards and backwards while standing on the other leg. The muscles at the front of the hip are stretched as the hip swings backwards.

2. Standing Lunge Stretch

• Standing lunge is a static stretch for the muscles at the front of the hip. This stretch may provide a good alternative for individuals with knee pain who can’t kneel for the kneeling lunge stretch.

3. Kneeling Forward Lunge

• Kneeling lunge is a supported static stretch. Kneeling may allow you to maintain the stretching position for a longer period of time when compared with the standing lunge stretch.

4. Heel Prop Stretch

• This dynamic stretch involves propping the bent knee and heel upwards using the buttock muscle. Heel prop can improve hip flexibility and strengthen the buttock at the same time. 

How Many Hip Flexor Stretches

Perform that number of hip flexor stretches that feels comfortable for your body. Ideally aim to do these stretches 2-3 times holding for 15-30 seconds each time³.

Stretch your hips regularly if you’re someone who spends a lot of time sitting or with a sway back.

When to Stretch your Hips

The best time to stretch your hips is when your hip muscles are warm. Ideally you will have walked or performed some light activity for 5-10 mins immediately before stretching.

References

1. Muscles of the Anterior Face of the Thigh  Jmarchn [CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0)]

2. Winters M. et al (2004) Passive Versus Active Stretching of Hip Flexor Muscles in Subjects With Limited Hip Extension: A Randomized Clinical         Trial, Physical Therapy, Volume 84, Issue 9, 1 September 2004, Pages 800–807.

3. Pollock M, et. al (1998) ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. Medicine & Science in Sports & Exercise. 30. 975-991.