Hip Flexor Stretch

Hip Flexor Stretch

Julie Lohre Demonstrates the Hip Flexor Stretch

Everyone seems to have tight hips these days. It makes sense as many of us, myself included, are spending a lot of time sitting at a desk and that keeps the hip flexors in a shortened position, more than they should be. Constricting the muscles in this way can make them super tight, especially if you’re not incorporating hip stretches into your routine.

Do tight hip flexors cause pain?

Many of you know what it feels like to have a tight muscle, but tight hips aren’t just uncomfortable—they can lead to all sorts of other aches, pains and posture issues, especially in the lower back.

Tight hip flexors make it harder for your pelvis to rotate properly, which can cause your lower back to overcompensate, which can be a setup for potential lower-back injury.

Can hip flexors be tight and weak?

Tight hip flexors can also make it harder for your glutes to activate—since they’re opposing muscle groups. When one muscle group is really tight the other becomes lengthened, this creates an imbalance that can lead to poor posture and physical pain. When a muscle is more lengthened than it should be, it takes away some of its ability to contract.

When your glutes are in this compromised position, it can cause other muscles to do more work than they should, making your workouts less efficient and sometimes, increasing your risk of injury.

Why do hip flexors get so tight?

Sitting habits aside, your hips take on a lot of impact and pounding every day. The hips are where our entire body rests, and where the transfer of force happens. When you jump, run, or do any other high-impact activity, your hips absorb a large portion of that impact.

How do you relieve tight hip flexors?

There are plenty of hip stretches that you can do to relieve discomfort, decrease tightness, and increase mobility in your hips. The hip flexor is my go-to and using this stretch is a great way to keep them elongated and and ready to work for you.

How do you unlock your hip flexors?

The Stretch

1. So I want you to hop up on your knees. It’s best if you can use a pad for this because you are going to be balancing on your knees.
2. Put one foot up and you’re going to walk it a little bit in front of you. Keep your abs tight and your chest lifted. We are targeting the front of your hip here, the hip flexor.
3. As you lean forward and allow your hip to drop forward a bit, that’s when you’ll really start to feel the stretch across your hip. It shouldn’t be painful.
4. You just want to go to where you can definitely feel it. know that something is happening, but it’s not pain. Try to keep your chest forward and lifted and you’re pressing down.

So at the beginning, you may be up a little bit taller than I am, but that’s fine. As long as you’re feeling it across the front of your hip. That’s what we’re going for.

Julie Lohre, women’s fitness expert, demonstrates the Hip Flexor Stretch Low
Julie Lohre, women’s fitness expert, demonstrates the Hip Flexor Stretch High on Knee

See more stretches and exercises in my Exercise Database Here!