The Best Stretches for Tight Hip Flexors

Medically Reviewed by Zilpah Sheikh, MD on May 11, 2024
Written by Jodi Helmer
5 min read

Your hip flexors are a group of muscles at the top of your thighs, below your hip bones, that are key players in moving your lower body. They let you bend at your hips and lift your knees, movements that help you to walk, run, climb stairs, kick, and rotate your hips.

Sitting for long periods, such as while working at a desk or driving, can cause your hip flexors to tighten up. This could lead to back or hip pain. Activities that involve repeated leg movements, such as running or biking, could also tighten your hip flexors.

If your muscles are too tight or if you make a sudden movement, your hip flexors can stretch or tear. A hip flexor strain can be mildly uncomfortable or so serious that you have trouble walking along with muscle spasms and a lot of pain.

Learning how to stretch your hip flexors and doing the stretches regularly can help keep these muscles loose and prevent injuries.

Stretching your hip flexors helps you stay mobile and avoid pain and stiffness in your hips and back. It may even improve your posture since your hip flexors are involved in keeping your torso stabilized.

Good mobility in your hip flexors makes it easier to:

  • Walk, run, or do other exercises
  • Climb stairs
  • Pick up things from the floor
  • Avoid injury

If you think you may have injured your hip muscles, don't do any hip flexor stretches without talking to your doctor first.

  1. Stand with your feet hip-width apart and toes forward.
  2. Bend your right knee, and bring your right heel up toward your butt.
  3. Hold your right foot with the right hand, and gently pull to point your knee toward the floor. You can hold on to a counter or chair with your left hand for balance.
  4. Hold for 30 seconds. Repeat on your other leg.
  1. Stand on your left foot with your toes slightly turned inward. Put your right foot on the seat of a chair in front of you.
  2. Hold your arms straight out in front of you at chest level.
  3. Slowly raise your arms straight up as you squeeze your butt and gently push your pelvis forward. That will straighten your left leg and deepen the bend in your right knee. You'll feel the stretch in the front of your left hip.
  4. Return to the starting position and repeat on the other leg.
  1. Kneel with your left knee on the floor and your right leg at a 90-degree angle in front of you.
  2. Put your hands on your right knee and keep your back straight.
  3. Keeping your left knee pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttock.
  4. Hold for 30 seconds. Repeat on the other side.
  1. Lie on your back on the floor with your legs straight, toes pointing toward the ceiling.
  2. Keep your right leg straight on the floor, bend your left knee so your foot is flat on the floor, and lace your fingers behind your left knee.
  3. Pull your left knee toward your chest. Keep your back, hips, and right leg on the floor.
  4. Exhale and pull your left knee closer toward your chest.
  5. Hold for 30 seconds. Repeat on the other side.
  1. Sit slightly sideways on the edge of a bench or a chair with your back straight, both feet on the floor, and your knees bent.
  2. Slide your right foot back and lower your right knee close to the floor. The leg should be bent at a 90-degree angle with your right knee straight below your right hip. Keep your left foot on the floor.
  3. Tighten your buttocks and hold for 30 seconds. Switch to the other leg.
  1. Lie on your stomach on a mat or bed, keeping your hips as flat on the surface as you can.
  2. Keep your hip and thigh down as you bend one knee and gently pull the heel toward your buttocks. You can use your hand, an exercise band, or a towel to help, but don't pull so far that it hurts.
  3. Hold this position for about 20 seconds.
  4. Return to the starting position, then repeat on the other leg.

It's important to keep your hip flexors strong and flexible. Hip flexor strength not only boosts your athletic abilities and helps prevent injury but also makes day-to-day activities such as walking easier. Weak hip flexor muscles could also lead to imbalances that can result in back, hip, or knee pain.

Several hip flexor exercises can increase strength, including:

Lunges. Stand with your legs about shoulder-width apart. Put your hands on your hips, then take a long step forward. Your heel should hit the floor first. In this position, bend your knee until your thigh is level with the floor. Return to the beginning position and repeat with the other leg.

Mountain climbers. Get into a push-up or plank position, looking down at the floor with your weight supported on your hands and the balls of your feet. Pull one knee toward your chest, then quickly alternate legs.

Straight leg raises. Lie on your back with one knee bent and the other leg straight out on the mat. Keep that leg straight and the foot flexed as you slowly lift it 12-18 inches off the floor. Pause for about 3 seconds, then slowly lower the leg. Repeat with the other leg.

Psoas march. Lie flat on your back with an exercise band looped around both feet. Lift your knees, then straighten one leg at a time as you "march" through the air. Keep tension on the band throughout the exercise.

Your hip flexors are muscles at the top of your thighs that let you bend at your hips and lift your knees. Sitting too long, or doing activities that involve repetitive movements with your leg, can cause them to become tight. Stretching and strengthening your hip flexors can help your athletic performance and make it easier to do day-to-day movements such as walking or picking things up from the floor.

Is walking good for tight hip flexors?

Walking helps keep your hip flexors loose. In fact, one of the best things you can do to keep them from tightening up is to get up and walk around every 30-45 minutes during the day. This is especially helpful if you spend a lot of time sitting down.

Should I stretch my hip flexor if it hurts?

Gentle stretches for hip flexor pain can help ease minor aches. Movement boosts blood flow, helps loosen the joint, and relaxes nearby muscles. But see a doctor if you have hip pain that's sharp, intense, or lasts more than 6 weeks.

How do I stop my hip flexors from hurting?

To avoid tight hip flexors, make sure to stand up and move often during the day. To prevent hip flexor strains, always do a warm-up before exercising. And when you try a new workout routine or activity, ease into it. Start slowly, then gradually increase the intensity as your body gets used to the movement. Improving your flexibility with hip stretches can also help prevent hip flexor pain and injury.