Get Rid of Hip Pain for Good: These Stretches for Hip Flexors Ease Aches and Stiffness

Ever bend down to tie your shoe or pick something up and feel pain and tightness in your hips? This could signal a problem with your hip flexors, which are essential for mobility. There are a few different reasons these hardworking muscles may not be as strong and flexible as they should be. But there are also plenty of stretches for hip flexors that can ease pain and restore your range of motion. Here’s how to get started.

What are your hip flexors, exactly?

Your hip flexors are a group of muscles located at the front of the hip. They’re crucial for movements such as lifting the knees and bending at the waist, explains Melissa Jean Jarzynski, MSPT, Director of Physical Therapy at Stable Friendships Foundation. They also play an essential role in stabilizing the pelvis and lower spine, contributing to overall posture and movement efficiency.

Hip flexors are also required for successful walking, running or climbing stairs. They lift your foot up and off the ground to create clearance (so you don’t trip over your foot), adds Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens.

“They are a powerful muscle group and are working every time you do a motion of bringing your thigh toward your torso,” she adds.

Common causes of stiff, painful hip flexors

1. Prolonged sitting

Your hip flexors are in a shortened position when you’re sitting, McDowell explains. If you spend a lot of time seated, the muscles shorten and are “trained” to revert to that position. The shorter your hip flexors get, the tighter they feel. This can cause hip or lower back pain, she notes.

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2. Postural imbalance

“Lower Crossed Syndrome (LCS) is a postural imbalance often associated with prolonged sitting,” explains Tori Hartline DC, Pediatric and Prenatal Chiropractor & Owner at Sunlife Chiropractic. “It is characterized by tight hip flexors and lumbar extensors (lower back muscles), combined with weak abdominals and glutes. This imbalance creates an anterior pelvic tilt, where the pelvis tilts forward. This exacerbates hip flexor tightness and contributes to lower back pain.”

Weak core muscles and excess weight in the midsection can also cause the pelvis to tilt forward, which puts additional strain on the hip flexors, Hartline adds. This is because the core is unable to stabilize the spine and pelvis effectively, causing the hip flexors to take over and become overworked.

3. Overuse

Activities that heavily involve the hip flexors, such as running, cycling or exercises like leg lifts, can overdevelop the hip flexors, says Hartline. This is especially likely when these actions aren’t balanced with exercises that strengthen the posterior chain (glutes, hamstrings and lower back).

The best stretches for hip flexors

Here, the four best stretches for hip flexors from McDowell and Hartline that stretch and strengthen the hip muscles and ease pain.

1. Kneeling lunge

1. Take a lunge position by placing your left foot ahead of your right and lowering your right knee to the ground at a 90-degree angle.
2. Shift your body weight over your left foot so your knee goes over your toe.
3. Tuck your pelvis under like you’re rolling your waist band back. You should feel this stretch in the hip flexor area of your right leg.
4. Hold the stretch for 30-60 seconds.
5. Repeat three to five times, then repeat on the other side.

2. Thomas stretch

1. Sit on the edge of your bed with your bent knees dangling over the side.
2. Bring one knee up toward your chest and hold it there with your hands.
3. While still holding your knee, lie all the way back. The leg you are not holding will feel a stretch in the front of the hip.
4. Hold the stretch for 15-45 seconds.
5. Repeat three to five times, then repeat on the other side.

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3. Belly lying

It might come as a surprise that deep breathing can impact your hip flexors, but Dr. McDowell says it’s a key exercise for  the elongating the muscles. When lying on your belly, she explains, your hip flexors are in a lengthened position because your hip joint is not flexed or bent.

1. Lie on your belly on a hard surface as your starting position.
2. Practice “crocodile breathing”. Breathe deeply so you flare out your ribs on both sides, and so your back ribs rise to the sky like an alligator.
3. Over time, try to work up to three minutes of this stretch. (Bonus points if you do it two times a day!)

4. Bridge Pose

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down.
2. Press your feet into the floor and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Engage your glutes and core to support the lift.
3. Keep your shoulders and head on the ground and avoid placing pressure on your neck
4. Hold the stretch for 20-30 seconds, breathing deeply.
5. Slowly lower your hips back to the ground until your back is flat on the floor.
6. Perform two to three sets of the hip flexor stretch.

An important note on stretches for hip flexors

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“When performing these stretches, it’s crucial to listen to your body,” says Jarzynski. “Stretching should feel like a gentle pull, not a 10/10 pain. Some discomfort may be felt as you are positioning the muscle in a position that is new to it.”

“If you experience sharp pain or significant discomfort, stop the stretch and reassess your form or intensity,” she adds. “Remember to breathe deeply and relax into the stretch, allowing your muscles to release tension gradually.”