A Physical Therapist Shares 4 Hip Flexor Stretches to Do Anywhere (2024)

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.