Exercise For Hip Flexors: Best Stretches for Hip Flexors

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Exercise For Hip Flexors

Exercise for hip flexors. Your hip flexor is a group of muscles at the top of your thigh that are key players in moving your lower body. They let you walk, kick, bend and move your hips. But if your muscles get too tight or if you move suddenly, your hip flexor may expand or tear.

A hip flexor strain can be a little abnormal or so serious that you are having trouble walking and are experiencing muscle spasms and a lot of pain. Regular stretching helps keep your hip flexors free and prevents injuries.

Expanding and strengthening your hip flexors can bring countless benefits to your walk. If you have pain in your Achilles, hamstring, knee, or ITB, it may be surprising to know that your hip flexor may be responsible. Spending a little time expanding and strengthening this key area will give dividends and the below exercise for hip flexors is good to start.

Exercise For Hip Flexors: What Are Hip Flexors?

A person’s hip flexor is a muscle that surrounds the ball and socket joints that connect the legs to the upper body. These muscles are important for lower body movements. The hip flexor, which consists of five different muscles, is often a neglected muscle group.

Exercise enthusiasts are also not uncommon to release exercise that strengthens and expands these muscles.

A person should keep hip flexors well spread and strong to avoid injury or make the existing injury worse.

Exercise For Hip Flexors: Hip Flexor Stretches

Sitting Butterfly Stretches

Seated butterfly stretch
Seated butterfly stretch

This simple step will extend your inner thighs, hips, and lower back. And you can do it sitting down!

  • Sit on the floor with your back straight and abs engaged.
  • Push your feet together in front of you. Let the knee bend out to the side.
  • As you are pulling your ankle, relax the knee and allow the floor to be closer to an inch.
  • Take a deep breath and hold this pose for 10 to 30 seconds.

Pigeon Pose

Pigeon pose
Pigeon pose

This popular yoga pose is an advanced step. Just execute it if you feel comfortable doing it. Feel free to modify the pose.

  • Start in a plank position.
  • Lift your left foot off the floor and slide it forward so that your knee is near your left hand. And your foot is near your right hand. Exactly where your knees and toes fall depends on your flexibility.
  • Slide your right leg as far back as possible and lower yourself to the floor and your shoulders. While placing your elbows, bringing your upper body down as low as possible.
  • Hold the stretch without letting the chest slip. Once you feel like you’ve got a good stretch, switch sides.



It’s amazing what you can do while sleeping. Look like this bridge pose!

  • Lay your arms on your side, your feet on the floor, and your knees bent and lie on your back. Try to fix your feet so that your toes can touch your heels.
  • Press on your heels, and lift up your hips from the floor to the ceiling. Try to keep your shoulders together as much as possible
  • Hold the position for a few seconds before returning to the original position, then repeat several times. Don’t forget to breathe!

Hip Flexor Strengthening Exercises

exercise for hip flexors
Exercise for hip flexors

Many hip flexors strengthening exercises can be done in the gym, although they can also be done at home. There are some good exercises that can be done at home or in the gym. These exercises usually strengthen the legs but target the muscles that make up the hip flexor.

A person can try the following exercise for hip flexors to strengthen the hip flexor:

Mountain Climbers

exercise for hip flexors Mountain Climbers
Mountain Climbers

Mountain climbers are a step that a person takes from a position like a plate. Mountain climbers follow the pace of climbing the rock, from which the name comes from.

To perform mountain climbers:

  • Separate the arms and legs from the shoulders and width and start on a regular board.
  • Place your hands firmly on the ground and pull your right knee to the chest on the same side of the body.
  • Then, return to the starting position and repeat with the left leg.

Start with 5 to 10 repetitions and build from 20 to 30 overtime.


The lungs are an excellent exercise to strengthen the legs and hip muscles. People can breathe in different ways forward, backward and on both sides, The simplest is a forward lunge.

To perform a forward lunge:

  • Start in a standing position with a slightly different foot.
  • Place your hands on the hips or hang it directly on either side of the body.
  • Take a big step forward, making sure that the heel makes contacts the floor first.
  • Bend your knees until the thighs are parallel to the floor and the knees are not on the legs.
  • Push the floor with the lead foot back to the stand position.
  • Repeat, alternate sides

To begin with, 5 to 10 repetitions can be all that a person can do, However, it is a good number to aim for 20 to 30 repetitions.

Straight Leg Raises

Straight leg raise is another exercise that can be done by sleeping and involves lifting one leg at a time. It is easy to do but gives the lower body a good workout.

To perform the straight leg raise:

  • Start sleeping on the ground with your arms on your side.
  • Slepping on the floor, bring them to the knees, form a triangle with the knees.
  • Raising one leg then the other, creating a straight line from hips to leg.

Repeat 8 to 10 times per leg.



Squats are a great way to strengthen hip muscles. Squats can work the leg muscles and simultaneously deploy the core. Squats have the added benefit of being very flexible, meaning a person can adjust their intensity with their changing fitness needs.

To perform a squat:

  • Start with your legs slightly apart and standing with your arms on the side.
  • Bend the knee and push the buttocks toward the back.
  • Drop down until the legs are parallel to the floor, keeping the knees in line to the feet.
  • Strengthen the abs and bring the arms to the chest level.
  • Repeat 10 to 30 times depending on the fitness level.

With the increase in energy, people can add jumps or weights for an extra challenge.



Clamming is a popular exercise among dancers, who need to have strong hip muscles to help with the rotation. In the beginning, people could claim without resistance.

To perform a clam, a person should:

  • Place the legs on top of each other and slightly bend the knees and place them next to them.
  • Open the upper knee so that it points to the ceiling.
  • When the knee is open, keep the feet together and do not roll back in the lower hip.
  • To close the rep, close the legs.
  • Repeat 10 to 30 times on the side.

People who exercise this way for a while can use a therapy band for extra resistance.

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Exercise For Hip Flexors: Risks of Tight Hip Flexors

Tight hip flexors can cause some potential problems in different parts of the body.

The tight hip flexor can do the following:

  • Limit mobility
  • Cause lower Back pain
  • Walking abnormally
  • Reduce speed
  • Cause pain in the hips
  • Increase the risk of injury while exercising
  • Lead to long-term hip problems

Exercise For Hip Flexors: Takeaway

Now that you are armed with these stretching and strength moves, practice them at regular intervals. Remember, as strong as your hip flexors are, you have the opportunity to keep them injury-free and off the operating table.

Also Read: Can You Lose Weight Walking For 1 Hour Everyday?

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