Hip Flexor Stretches Videos

Hip flexor stretches are one of the most important things you should do regularly. Therefore, on this page, you'll see two ways of stretching your hip flexors effectively.

Hip Flexor Stretches 1

Here, you'll be stretching the hip flexors on the side of the back leg.

Here's the text for these hip stretches.


  1. Assume a split leg position, like a fencer lunging. Put your hands on your hips and bend your knees slightly.
  2. Drop your back knee halfway down - not all the way to the floor.
  3. From there, straighten your back leg without moving your hips.
  4. Squeeze your buttocks slightly.
  5. Hold for 20 to 30 seconds.
  6. Switch sides and repeat.

Things To Watch Out for

  • Keep your chest up and your back neutral.

Hip Flexor Stretches 2

Here's the text version of these hip stretches.


  1. Kneel on your left knee on an exercise mat.
  2. Squeeze your buttocks and push your hips forward slightly.
  3. Lift your left arm straight over your head.
  4. Lean your upper body towards the right and rotate it slightly to your left.
  5. Hold for 20 to 30 seconds.
  6. Repeat with the right side.

If you are wondering what hip flexors are and want to know more about them, read on.

Why Do You Need To Stretch Your Hip Flexors?

Your hip flexor muscles are responsible for bending your hips and lifting your knees, among other things. Basically, these muscles are used whenever you bring your upper body and the front of your thighs closer together.

So, whenever you bend your knees or hips, your hip flexors have to shorten or contract. If you workout regularly, pretty much all of your lower body exercises will make your hip flexors contract.

Also, if you tend to spend a lot of time sitting (like me), your hip flexors will be shortened. To counteract these daily stresses on your hip flexors, you should stretch them regularly to get them relaxed and lengthen them.

Another thing is that tight or short hip flexors will cause lower back pain.

One of the main hip flexor muscles runs across your body from your lower back to your thigh bones. If this muscle is short it'll pull your lower back forward and force you to assume a bad posture. This puts stress on your lower back and can trigger back pain. That is not the only problem.

Unnatural posture in the lower back will have a domino effect, affecting other areas. It can give you all kinds of other problems as well.

So, if you could prevent all this by simply doing hip flexor stretches regularly, why wouldn't you?

Where are your hip flexors situated?

There are quite a few muscles responsible for flexing your hips. Some of them are in the pelvic area, inside your hip cavity. So, you can't see them with your naked eyes. Some lie around your buttocks. Some run across and over your thighs. I won't bore you with the names and detailed explanation of the muscles here. (I can't remember the names anyway, I'll have to look them up.)

If you want to know more about the hip flexor anatomy, read this article at http://en.wikipedia.org/wiki/Hip_flexors.

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