8 Easy Hip Flexor Stretches That Your Can Do Anywhere (2024)

Below you’ll find some of the best hip flexor stretches that you can do from the comfort of your home.

But first let’s explore why your hip flexors get so tight anyway?

The main contributing factor is excessive sitting, which puts your hip flexor muscles in a shortened position.

Think about it this way: The average person drives to work in a seated position, sits in a chair for 8 hours a day, then drives back home (seated), eats dinner seated, watches TV sitting on the couch, and lastly curls up into a fetal position to sleep (with hips flexed).

Okay I know some of you exercise in the evenings, after work, but still the amount of hours you sit in a “flexed” (Where the hips are in a shortened state) position is staggering.

Short hip flexors are also a major contributor to low back pain as it can increase your anterior pelvic tilt (excessively arched low back curve).

There are more, but these are the major ones we will focus on.

* Releasing your hip flexors will relieve some of your lower back pain.

So what are some ways to stretch and release your hip flexors?

8 Hip Flexor Stretches:

Stretch #1. Kneeling hip flexor (Straight forward)

How to do it:
– Begin in a kneeling position with left knee in front of the right, at 90 degree angle.
– Now tilt your pelvis posteriorly (Bring your tailbone forward).
– Lean slightly forward until you feel a stretch in your right hip flexor (psoas).
– Hold the stretch for 30 seconds and then repeat on the other side.
– Do 2-3 reps on each side.
* Do not arch your back when you do this. Keep your pelvis tucked in.

Stretch #2. Kneeling Hip Flexor Progression Stretch

How to do it:
– Begin in a kneeling position with left knee in front of the right, at 90 degree angle.
– Tilt your pelvis posteriorly (Bring your tailbone forward).
– Raise your right arm straight above your head.
– Now stretch/extend your right arm to the left side, as you lean over to get deeper stretch.
– Hold the stretch for 30 seconds and then repeat on the other side.
– Do 2-3 reps on each side.
* Do not arch your back when you do this. Keep your pelvis tucked in.

Stretch #3. TFL Standing Stretch

How to do it:
– Begin in a lunge position where the left leg is in front of right leg and slightly bent.
– Rotate the back foot (right leg) in slightly.
– Extend your right arm straight up.
– Now stretch your right arm over to the left side to get a deeper stretch in your right TFL.
– Hold this stretch for 30 seconds and then repeat on the other side.
– Do 2-3 reps on each side.

Stretch #4. TFL Stretch with a wall

How to do it:
– Place your right forearm on the wall, as you cross your right leg behind the left leg.
– Bend your front leg (left) and lean your hips towards the wall.
– Hold for 30 seconds and then repeat on the other side.
– Do 2-3 reps on each side.
* Give yourself some of space between you and the wall.

Stretch #5. Quadriceps Standing Stretch

How to do it:
– Stand up tall and place your left hand on a chair, or table.
– Bend (flex) your right knee towards your butt, and and hold the ankle with the right hand.
– Apply gentle pressure to get more stretch on the quadricep.
– Hold for 30 seconds and then repeat on the other side.
– Do 2-3 reps on each side.
* Do not arch your back when doing this stretch.

Stretch #6. Quadriceps Lying on one side stretch

How to do it:
– Lie on your side and stack your feet on top of each other.
– Support your head with your right hand/elbow.
– Grab your left ankle with your left hand and pull the foot towards your butt area.
– Feel the stretch at the front of your thigh.
– Hold it for 30 seconds and then repeat on the other side
– Do 2-3 reps on each side.

Stretch #7. Adductor stretch on the ground

How to do it:
– Start on the ground and get into “all four” position.
– Now as you keep your hands still, create a “V” shape with your knees, as the feet move closer to each other.
– Apply some body weight down until you feel a stretch in your inner thighs (adductors).
– Hold this stretch for 30 seconds and repeat 2-3 times.

Stretch #8. Adductor lean to one side stretch

How to do it:
– Spread your legs apart wider than hip width.
– Lean over to the right side as you bend the right knee and lower to the ground (having the knee touching the floor or not) and keep left one straight.
– Bend down to place both of your hands on the floor in front of your right foot.
– Feel the stretch on your inner thigh on the leg you moved away from.
– Hold it for 30 seconds and then repeat on the other side
– Do 2-3 reps on each side.

Related:
Sitting posture tips at a desk
Exercises to improve your posture
How to do Cobra Pose
How to fix hyperlordosis
Video of Kneeling hip flexor stretch
SI Joint Exercises

Sources:
https://blog.nasm.org/ces/addressing-overactive-hip-flexors-with-corrective-exercise/
https://www.webmd.com/fitness-exercise/fitness-hip-flexor-stretches#1