Hip Flexor Stretches for All Levels

by Addie Kelzer

From office worker to ballerina, we all need to stretch our hip flexors!

Hip flexors like to work, so they tend to get tight. Tight hip flexors don’t only cause pain in your hips, they can also cause pain in your back and effect your quads (which, in turn, pull on your knees).  Also, because your iliopsoas (considered your main hip flexor muscle) likes to work hard, it is prone to injuries like strains. Our Pilates instructor Kaethe has strained hers. Twice! Once each side. So she can attest to how miserable it can be. In addition, when this muscle gets tight it can prevent other smaller muscles from doing their fair share of the work to move your legs, which increases your risk of other injuries as well.

Therefore, regardless of what you do on a daily basis, it is beneficial to stretch your hip flexors. There are many ways to stretch these muscles. In this video we examine four different stretches that range from beginner to advanced (or extremely tight to not as tight). In all hip flexor stretches, however, it is important to remember the following rules:

  • Pull your low abs in toward your spine.
  • Think about your tailbone dropping down to the floor.

These two things will keep your pelvis straight (not tilted forward or back), which is essential for a good hip flexor stretch.

Finally, be sure, in versions 3 and 4 (kneeling with one leg in front of the other), that the front knee does not push past the ankle. Either have the knee right above the ankle (ankle not foot) so you have a right angle in your knee or have your knee behind your ankle.

Don’t let your hip flexors stop you from living! Get stretching today!


Still not sure what hip flexor stretch is right for you? Looking for yet another option? We can help! Schedule your free 90 minute consultation.

Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.

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