Actilife Physiotherapy

Hip Flexor Stretch

beginner
Hold 30–60 seconds each side, repeat 2–3 times

Suitable For

Hip Pain & BursitisBack Pain / BackacheKnee Pain

Contraindications

  • Avoid if you have acute hip injury or labral tear without professional clearance
  • Stop if you feel sharp groin or hip pain
  • Do not arch your lower back excessively: maintain a neutral spine
  • Use caution with hip replacements

Benefits

  • Relieves hip flexor tightness from prolonged sitting
  • Improves hip extension and walking stride length
  • Reduces lower back arching and associated pain
  • Improves squat depth and running mechanics
  • Essential for correcting anterior pelvic tilt posture

How to Perform the Hip Flexor Stretch

Kneel on your right knee on a padded surface or cushion. Place your left foot flat on the floor in front of you, left knee bent at 90 degrees. Your torso should be upright.

Gently shift your weight forward onto your left foot until you feel a stretch in the front of your right hip and thigh. Keep your torso tall: do not lean forward.

For a deeper stretch, raise your right arm overhead and gently lean to your left side. This stretches the right hip flexors and the right side of the torso simultaneously.

Hold for 30–60 seconds. Switch sides and repeat.

Common Mistakes

Do not let your front knee go past your toes. Do not arch your lower back excessively. Keep your glutes slightly contracted to protect your lower back.

Frequently Asked Questions

Master This Exercise with Expert Guidance

Let our physiotherapists show you proper form and tailor this exercise to your specific condition.

Call Us WhatsApp

Frequently Asked Questions

Why do hip flexors get tight?
Hip flexors become tight primarily from prolonged sitting: the muscles remain in a shortened position for extended periods. Other causes include running, cycling, lack of hip extension in daily activities, and weak gluteal muscles.
Can tight hip flexors cause lower back pain?
Yes, tight hip flexors pull the pelvis into an anterior tilt (excessive arching), which compresses the facet joints in the lower back and can cause pain. This is one of the most common postural contributors to lower back pain.
How long does it take to loosen tight hip flexors?
With daily stretching, most people notice improvement in 2–4 weeks. However, if tightness is caused by prolonged sitting habits, you also need to address the cause: take standing breaks every 30–45 minutes and consider a sit-stand desk.
Should I stretch both hip flexors evenly?
Most people have one tighter hip flexor (often the side they stand on more). Spend extra time on the tighter side but stretch both for pelvic balance.
Can hip flexor stretching improve my running?
Yes, tight hip flexors limit hip extension, which shortens your stride and reduces running efficiency. Improved hip flexor flexibility allows a longer stride and better running economy.

Suitable For

Hip Pain & BursitisBack Pain / BackacheKnee Pain

Need Guidance?

Our physiotherapists can show you the proper form and tailor this exercise to your needs.