Hip flexors are a group of muscles at the top of the thighs that help move the lower body. It lets you walk, bend, kick and swivel the hips. However, if the muscles have a sudden movement and are not flexible, they are more likely to get overstretched and damaged. Any wear and tear in the hip flexor will cause trouble walking, leading to pain and muscle spasms.

So how to prevent this? You can perform normal hip stretches to loosen up the muscles. Do hip flexor exercises to strengthen them. Hip problems are widespread these days as we all lead a sedentary life sitting most of the time. These often lead to tight hip flexors. With various exercises to stretch hip flexors, lower body workout, break the routine, and gear up for more.

List Of Hip Flexor Stretches

The following hip stretches are safe and effective to keep your hip solid and flexible. Try these at your home and see the visible results in four weeks.

Seated Butterfly Stretch

This is an effortless move to relieve tight hip flexors. It stretches the hips, lower back, and inner thighs. All you need to do here is sit down, and it is ideal as a workout at home. Sit with the back straight and abs engaged. Keep your soles together right in front of you. Allow the knees to bend towards the sides. Now gently pull the heels close to you. Allow the knees to relax and go close to the ground. Inhale deeply and hold this hip flexor stretch for around 30 seconds.

Pigeon Pose

Pigeon pose is a famous yoga pose and a hip flexor stretch. It is an advanced move and therefore does not attempt it without guidance. You can also modify the pose at your convenience. Start doing it by getting onto a plank position. Lift one foot off the floor. Slide it forwards such that the knee is on the ground. Slide the other leg back as far as possible and keep the hips in a square shape. Lower your body to the floor by bringing the upper body downwards. Hold this hip flexor stretch keeping the chest in position. Switch sides once you start to feel the stretch on the muscles.


Just by lying down, you can perform this hip flexor stretch. Start by lying on the back with the arms to the sides of the body. Place your feet on the floor and keep the knees bent. Position your feet in such a way that the finger can hold your heels. Lift your hips off the ground by squeezing the glutes. Move upwards by pressing the heels. Take care to have the shoulders close together under the body. Stay in this position for a few seconds and then return to the start. Repeat this hip flexor stretch several times by concentrating on your inhalation and exhalation.

Best Hip-Strengthening Exercises

Perform the below-mentioned hip flexor exercises to strengthen your hip flexors and thank us later.


Start these exercises to stretch hip flexors by taking a standing position. Look straight and then step forward with one foot. Bend the extended knee by transferring the weight to the same foot. Slowly lunge by lowering yourself until the other knee hovers slightly above the ground. Now the knee in front of you should make a right angle with the floor. Then step back to the standing position. Repeat it on the other side.

Sliding Mountain Climbers

For sliding purposes, you can use anything that slides like sliding discs, paper plates, or even hand towels. Get ready! Position yourself on any smooth surface. Then place the slider under your feet when you are in a high plank position. Now pull one leg towards your chest and then go back. Bring the other leg towards the chest and keep alternating between the legs. Pick up pace as you get used to the move.

Skater Squats

A skater squat is a variation of regular squats which targets the hip muscles. Start doing it by bending the knee and hips. Lower your butt towards the floor with the back straight and chest firmly lifted. As you squat, shift the weight to the leg which is placed on the floor. Lift the opposite leg from the ground such that the toes are pointed sideways. Alternate the legs and then lie on the back with the hands to the side. Extend each leg up towards the ceiling. Stay in the position off the ground for 2 seconds. You should be able to hold your leg at a 45-degree angle with the toe pointing to the sky. When doing this, have the other leg bent and planted on the ground. Switch the legs and repeat them 10 times each.

Straight Leg Raise

Lie flat on the floor with your back. Lift one leg off the floor by keeping it straight facing the ceiling. Hold this posture for a few seconds and gently lower it. Then perform the same to the other leg and keep alternating between legs.

Hip Flexor Hold

This move effectively strengthens the hip flexor muscles as they increase their stride length. Most importantly, it reduces the injury caused and helps in recovering from minor damages. Start by standing and bending one knee. Lift the other leg to the sky. Balance on one foot with the thigh at hip level for approximately 30 seconds. Gently lower the leg and then repeat the same on the other leg.

Hip Flexion

You can do this by lying on the floor with your back. Place your legs straight out and slowly bring one knee towards the chest. Pull it as close as you can. Bring it until you do not feel any discomfort. Then return to the starting position. Repeat it on the other side.

The Bottom Line

Time to wrap up! You have gained comprehensive knowledge on hip flexor stretch and what type of strengthening moves can follow it. Practice them to achieve strong hip flexors. Remember that you can keep yourself fit and injury-free with a healthy hip even when you age. Good luck!

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December 22, 2021

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