At 16 I pulled my hamstring muscle during sprints. I was both in pain and confused. My team did a long stretch before every game or practice. It included a large portion that was dedicated to stretching the hamstrings. That was enough for me.
It took me 10+ years to understand what was really going on. The root problem was identified by a physical therapist as tight hip flexors and not hamstrings.
Ellen Thompson, a NASM-certified trainer from Blink Fitness, says that “the demands of daily life are a real pain to the hip flexor.” She points out that tight hips flexors can be caused by two main factors: overuse or underuse. People who sit for long periods of time (me at 16 and me at 32, as I write this) High-intensity exercise that really stretches the hip flexors (me, a former soccer player and current fitness coach and powerlifter) are more at risk of injury and tightness.
If this sounds like you, then there is some relief in sight. This is what an expert trainer has to say about hip flexors. How they are involved in everyday movement and how to stretch them to keep you limber.
What are hip flexors exactly?
Your hip flexors, which are the heart of all lower-body movements, are basically your powerhouse muscles. Thompson states that when you think about lower-body movements such as walking, or exercises like squats and squats you will automatically think glutes, quads and hamstrings. “But you don’t often think about the rectus, iliacus and sartorius muscle, right?”
You should. She says that these five muscles attach to the spine and ilium (upper thigh) and are responsible for running, jumping and hinging as well as twisting movements. They are also crucial for hip stability and core strength.
How to Stretch Your Hip Flexors
Your hip flexors are a major part of your body’s strength and should be given some attention (or stretching). Thompson says that if you sit for a long time, your iliocapsularis and psoas muscles tends to contract and shorten, leading to an anterior pelvic tilt, and an increased curvature in the lower spine. She notes that this causes a pulling sensation in the lower back and front of your hips when you’re standing or walking.
Tight hip flexors can also occur if you are on your feet most of the day. She notes that hip flexor overuse is the problem for those who spend most of their day on their feet. The hip flexors are not only moving you around the day but also trying to stabilize your pelvis. You put a lot of stress on the hip flexor muscles if you have weak core and glutes.
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Thompson suggests that both static and dynamic stretching is the best option for both situations. Thompson states that a hip flexor stretching routine can increase performance and result, as well as reduce the chance of injury. Hip flexor stretches can be used before, during and after your workouts. You can also use them to start your day.
Static Hip Flexor Stretching Regiment
This static stretching routine by Thompson is great for hip flexor problems, standing or sitting. The static stretching routine should be done daily, whether you are doing them in the morning or after a workout. But not before. Thompson suggests that even if you aren’t training for a specific goal, a hip-flexor stretching program can help you move freely and without pain throughout the day.
1. Lying hip flexor stretch
c/o Blink Fitness Trainer Ellen Thompson
1. Place your hands on your stomach and spread them out.
2. Deepen your breath and brace your core. Push lower into the ground while gently drawing one knee towards you chest.
3. Interlace fingers as your knee approaches the chest. Feel a stretch in your hips by gently pulling knee closer to the chest.
4. Keep your core tight and the opposite leg extended for between 10-30 seconds. Gently exhale and inhale.
5. Slowly lower your knee and lower leg to return to the starting position.
6. Repeat the process on the other side.
2. Standing Hip Flexor Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. With one foot in front of your other, and hands on your hips, take a staggered position.
2. Keep your core tight and chest high with your hips squared. Then, bend forward at the knee while moving your hips forward. Push forward without arching your back until you feel a stretch at the front of your hip.
3. Tentatively hold for between 10 and 30 seconds, keeping your core tight and the opposite leg extended behind.
4. Slowly let go of tension by bringing your hips back into the starting position.
5. Repeat the process on the other side.
Thompson says this stretch is especially great for pregnant women or those who are postpartum.
3. Half Kneeling Hip Flexor Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. Start in a half-knel position, with one leg extended in front and the other on the ground. Keep your knees bent at 90 degrees. Your foot should be directly under your knee.
2. Keep your core tight and your hips squared. Then, move forward with your hips while driving your hips forward. Try to squeeze glutes, but don’t arch back.
3. Keep the position for between 10 and 30 seconds, while keeping your core tight.
4. Slowly let go of tension by bringing the hips back into their original position.
5. Repeat the process on the other side.
Thompson also recommends this stretch as a favorite for postpartum and pregnancy.
4. Half kneeling hip flexor stretch with reach
c/o Blink Fitness Trainer Ellen Thompson
1. Start in a half-knel position, with one leg extended in front and the other on the ground. Keep your knees bent at 90 degrees. Your foot should be directly under your knee.
2. Keep your core tight and your hips squared. Then, move forward with your hips while driving your hips forward. Try to squeeze glutes, but don’t arch back.
3. Reach your arms up above your head, and then gently extend your arms to the side of your forward knee.
4. Keep the core tight for between 10 and 30 seconds.
5. Slowly let go of the stretch by bringing your hips back into their original position and then lowering your arms.
6. Repeat the process on the other side.
5. Half kneeling hip flexor stretch with foot elevated
c/o Blink Fitness Trainer Ellen Thompson
1. Begin by laying on your back, knees bent. Then, place one leg on the ground and the other on a raised surface such as a box or chair. Place the other leg in front, knee bent at 90 degrees, and foot on the floor under your knee. Place your hands on the hips.
2. Keep your core tight and your hips squared. Then, move forward with your hips while moving your hips forward. Do not arch back, and squeeze your glutes during movement.
3. Keep the stretch going for between 10 and 30 seconds, keeping your core tight. Return to the starting position.
4. Repeat the process on the other side.
6. Butterfly Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. With your knees bent, bend your knees and draw your heels in towards each other, you will be seated.
2. Keep your core tight and your chest up. Next, place your elbows on the inner knees. Press down gently on the leg until there is a stretch in the inner thigh.
3. Keep the stretch going for a few seconds and keep your core tight.
4. Slowly let go of the tension by raising your elbows above the knees.
Dynamic Hip Flexor Stretching Regiment
These dynamic stretches will get your body ready for your workout. Thompson says that dynamic stretches can be very beneficial before any workout. They increase blood flow and prepare muscles to perform the same exercises as the ones they’ll be doing during the workout. The full range of motion that loose hip flexors allow can be beneficial for increasing your speed, power and strength.
1. Frog Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. Begin by laying on your hands on your knees, with your hands under your shoulders. Your knees should be under your hips.
2. Engage your core and drive your hips back slowly. This will allow arms to reach forward and the collarbone to fall in line with your chin.
3. Gently push your hips back and lower your pelvis towards the floor, until you feel a stretch in your inner thigh.
4. Keep your core tight for between 5-10 seconds.
5. Slowly let go of tension by bringing your hips back into the starting position.
6. Repeat for 10 reps.
2. Kneeling Adductor Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. Begin on your hands and knees, with your hands under your shoulders. Your knees should be under the hips. One leg extended to the side.
2. Engage your core and drive your hips back slowly. This will allow arms to reach forward and the collarbone to fall in line with your chin.
3. Keep your hips back and extend your leg. Then, gently lower your pelvis towards the floor.
4. Keep your core tight for between 5-10 seconds.
5. Slowly let go of tension by bringing your hips back into the starting position.
6. Continue for 10 repetitions.
3. The World’s Greatest Stretch
c/o Blink Fitness Trainer Ellen Thompson
1. Begin by laying on your hands and knees, with your hands under your shoulders. Your knees should be under the hips.
2. Place your left leg straight ahead, just below your left hand. Keep your knee bent at 90 degrees.
3. Keep your right hand on the ground, and extend your left arm.
4. Bend your elbow towards the ankle of your left leg. Move your elbow along the inner shin, past the knee, and extend your arm. Reach behind you and allow your back knee to rise slowly from the ground.
5. Keep your core tight for between 5-10 seconds.
6. Slowly let go of tension by bringing your hips back into the starting position.
7. Continue doing this for 10 repetitions. Next, switch sides.
Julia Sullivan, CPT is a New York City-based writer. She is also an indoor rowing instructor, outdoors enthusiast, newbie powerlifter and devoted cat mom. Her writing has appeared in Women’s Health and SELF, Health, Huffington Post and many other publications. She has a B.A. She holds a B.A. in journalism and gender studies at Arizona State University, and a personal trainer certificate from American Council on Exercise. You can find her hiking, pushing her cat Jeeves against her will, or covering the latest health- and wellness trends.
