Exercises To Strengthen The Hip Flexors.

Whatever you’re doing to injure or throw your back and hip flexors out this should help. Stretch the hip flexors by doing flexor stretching exercises before doing flexor strengthening exercises.

Tense up your stomach muscles while doing the exercises is what he’s talking about.

What are the hip flexors?

The hip flexors are a group of muscles responsible for flexing the hip, or bringing the leg upward toward the body. The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas.

The psoas originates from the lower six vertebrae of your spine. The iliacus originates from the inside bowl of your pelvis. They meet and insert on the top of the femur, or upper leg bone (6Trusted Source).

The iliopsoas works to stabilize the trunk during activities such as lifting, pushing, and pulling. The iliopsoas also draws the knees toward the chest. An example of this is swinging your leg forward when running and when performing kicking movements in sports such as soccer (7).

To help you avoid busting your body when you’re busting a move — or when you’re simply walking down the street — here are 8 great hip flexor exercises and stretches to keep you strong and flexible and maximize your hip mobility.

An important note

In many people who sit all day, the hip flexors are not only weak but also very tight, causing the pelvis to tilt. Strengthening the glutes, hamstrings, abductors, and adductors is important to balance out hip mobility and the positioning of the pelvis.

Hip flexor strengthening exercises may worsen the hip tension that some people already experience. Working with a physical therapist or certified personal trainer who can assess your body’s unique needs is always a good idea.

How to stretch your hip flexors

Try these stretches to loosen your hip flexors and joints. They’re meant to increase the range of motion the joint can move through. These stretches are great to perform after a workout, when your body is warmed up.

1. Half kneeling hip flexor stretch

This simple move will stretch the iliopsoas/hip flexors on the rear leg and the glutes on the front leg. You can perform this with a folded towel under your knee or on a yoga mat.

1. Kneel on the floor with your left foot flat in front of you and your right knee on the floor behind you.
2. Keep your trunk tall during this exercise. You can keep your hands on your left knee for balance.
3. Gently slide your right knee back until you feel a small stretch in the front of your hip.
4. Squeeze your right glute like you are pushing forward, bringing your trunk and hips toward your left foot. Tuck your hips slightly, creating a pelvic tilt.
5. Take a deep breath and hold this pose for 10–30 seconds.

2. Knee to chest stretch

1. Lie on your back with your legs extended on the floor. Slowly bend one knee toward your chest.
2. Keeping your back flat, pull your knee as close to your chest as is possible without discomfort.
3. Stretch your straight leg out as far as possible and squeeze your glute.
4. Return to the starting position and repeat with your opposite leg.
5. If you do not feel a stretch, try performing this stretch on a bench with your lower leg hanging off.

3. Pigeon Pose

Pigeon, a popular yoga pose, is an advanced move. Do it only if you feel comfortable with the pose. Feel free to modify it by doing a figure four stretch while lying down or sitting in a chair.

1. Start in a plank position.
2. Lift your left foot off the floor and slide it forward so your knee is on the floor next to your left hand and your foot is near your right hand. Exactly where your knee and toes fall will depend on your flexibility.
3. Slide your right leg back as far as you can while keeping your hips square. Lower yourself to the floor and onto your elbows, bringing your upper body down as far as possible.
4. Hold the stretch without letting your chest fall. Once you feel like you’ve gotten a good stretch, switch sides.

4. Bridge

This exercise strengthens the gluteal muscles but can also help lengthen the hip flexors.

1. Lie on your back with your arms at your sides, knees bent, and feet on the floor, hip-distance apart. Try to position your feet so your fingers can touch your heels.
2. While squeezing your glutes, press into your heels and lift your hips off the floor toward the ceiling. You should feel this in your glutes and hamstrings, not your lower back.
3. Hold the position for a few seconds before returning to the starting position, then repeat several times. Don’t forget to breathe!

How to strengthen your hip flexors (and surrounding muscles)

Try these exercises to strengthen your hip flexors.

5. Lunge

Lunges work the lead glute and quad muscles (including the rectus femoris, which is also a hip flexor). They also stretch the hip flexors on the rear leg, which have to lengthen, depending on how far you step forward.

1. From a standing position, look straight ahead and take a generous step forward with your right foot. Keep your trunk upright throughout the movement.
2. Bend your extended knee and transfer your weight onto your right leg. Continue to lower yourself slowly into the lunge until your left knee hovers just above, or softly touches, the floor. Your right knee should be directly above your right ankle.
3. Step back into a standing position. Repeat with your left leg in front.

6. Floor-sliding mountain climbers

Grab some sliding discs, paper plates, or even hand towels — basically, anything that slides. Get ready to climb!

1. Position yourself on a wood floor or another smooth surface.
2. Place the sliders under the balls of your feet while in a pushup position.
3. Pull your right leg toward your chest, alternating with your left leg as you would for standard mountain climbers.
4. Go slowly at first, then pick up the pace.

7. Straight-leg raise

This exercise works the iliopsoas and the rectus femoris. The abdominal muscles pitch in to stabilize the trunk as the leg lifts.

1. Lie on your back with one knee bent. Extend the opposite leg, keeping the knee straight.
2. Tighten your abdominals as you lift the leg up so the thigh is in line with the opposite bent knee.
3. Hold for a count of 2, then slowly lower to the starting position. Repeat.

8. Psoas hold

This move strengthens the deep hip flexor muscle known as the psoas, which can increase stride length and reduce injury. A win-win situation!

1. From a standing position, bend your right knee and lift your upper leg up to the sky.
2. Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds.
3. Lower your right leg slowly, then repeat with your left leg.
4. Remember to keep your trunk tall during the entire movement. If you head bobs forward or your trunk is rounding, don’t lift your leg as high.

The bottom line

Now that you’re armed with these stretching and strengthening moves, practice them on a regular basis. Remember, keeping your hips mobile and strong can help you stay injury-free and off the operating table!

Top Three Exercises To Build Strong Hip Flexors

June 26, 2019

Our Hip Flexors play a major role in the overall function of our lower body and are essential for walking and running. 

The hip flexor muscles are located at the front of the body and consist of the Psoas and Iliacus. These muscles have attachments on the lumbar spine, pelvis and the femur. As a result, weak and/or tight hip flexors can impact your lower back, pelvis, hip and knee function.

Runners, hikers and field sport athletes are very susceptible to hip flexor related injuries as these muscles are responsible for lifting the thigh up to allow you to step or run.

Here are three exercises to strengthen your hip flexors and prevent injuries. 

Build a stronger and more resilient body with these mobility exercises!

Supine Hip Flexor Activation 

This exercise can be done using either a squat rack or doorway.

1. Lie down on your back and position yourself with one foot resting on the rack or doorway and the other leg straight.
2. Your thigh should be positioned so your hip is just past a 90 degree angle towards your chest.
3. Begin to contract your deep hip flexors by lightly driving your knee towards your chest. This will lift your foot away from the squat rack or doorway.
4. At the same time, your other leg should be counteracting the motion by straightening and pressing down hard into the ground. Keep the back straight. 
5. Hold for 3 seconds and then release to starting position. 
6. Perform 5-10 reps for 1-3 sets per side or until fatigue.

Psoas March  

Lay on your back with your knees bent in at a right angle and a neutral spine.

1. Wrap a tension band around your feet, keeping tension throughout the exercise.
2. Extend one leg and slowly bring the leg back, then repeat on the other side. 
3. Complete 1-3 sets of 8 to 12 reps.

Seated Straight Leg Raises

Sit on the floor with on leg extended and back straight.

1. Hug the other knee to your chest.
2. Engage your core and turn the other leg slightly outwards.
3. Begin to slowly lift your leg off the ground.
4. Hold for one second and then slowly lower leg to the ground.
5. Perform 2-4 sets per side until failure.

These exercises are deceptively challenging, especially if you have weak/tight hip flexors. Start off slow and if you feel a pinch or sharp feeling in the front of the hip, stop immediately and see a rehab practitioner to assess your hips.

13 Hip Openers

• Before you start
• Lunge stretch
• Kneeling stretch
• Spiderman stretch
• Clamshells
• Horizontal stretch
• Side angle pose
• Hip rotation
• Butterfly stretch
• Seated bend
• Pigeon pose
• Horizontal pigeon
• Foam roller
• Thai massage
• Takeaway

You can open your hips by performing a variety of hip flexor stretches and exercises. These hip-opening stretches can help relieve tension and strengthen your hip muscles.

Many people experience tight hip muscles. It can be caused by overuse or inactivity. If you run, cycle, or sit all day at work, you might have tight hips.

Tight hips can make it uncomfortable to move your legs. They can also add pressure on the knees and lower back. This may cause pain and discomfort in your lower body.

Read on to learn about hip-opening stretches and how to do them.

Hacks for stretching

First, a few tips so you can get the most out of every move:

• Warm-up first. Walk around a little or move your arms gently through your full range of motion. Or, do stretches after a warm shower.
• Count breaths, not seconds. Replace counting 15 seconds with counting 4 or 5 deep breaths in and out.
• Modify. You can modify stretches and exercises for mobility, balance, and other circumstances and environments. Speak with your primary doctor, a physical therapist, or a certified physical trainer for guidance.

Now let’s get into 13 exercises and stretches for opening your hips.

1. Standing lunge stretch

The standing lunge stretch works your hips, butt, and thighs. The repetitive movement also releases tightness in the hips.

1. Stand with your feet hip-width apart. Engage your abs and lower your shoulders.
2. Step your right foot forward.
3. Lower your body until your right thigh is parallel to the floor. Lean your right shin slightly forward over your toes.
4. Bend slightly forward at your hips, keeping your back straight and your core engaged.
5. Hold for 15 to 30 seconds. Start with one set of 2 to 4 reps.
6. Push into your right foot to stand up. Repeat with the other leg.

2. Kneeling hip-flexor stretch

For a simpler variation on the standing lunge stretch, try a kneeling hip-flexor stretch. This is ideal if you have mobility issues.

If you need extra support, place a folded towel, blanket, or pad under your knee.

1. Kneel down on your left knee. Place your right foot flat on the floor in front of you.
2. Bend your right knee to 90 degrees. Keep your knee over your right ankle.
3. Place your hands on your hips. Straighten your spine and lower your shoulders.
4. Gently push into your right hip. Engage your core and left thigh.
5. Hold for 30 seconds. Start with one set of 2 to 5 repetitions.
6. Switch legs and repeat.

3. Spiderman stretch

This move stretches the muscles in your hip and groin. It also works your core. The spiderman stretch is similar to the low lunge and lizard poses in yoga.

1. Start in push-up position on your hands and toes.
2. Place your right knee near your right elbow.
3. Drop your hips down. Hold for 30 seconds.
4. Return to push-up position. Repeat with the left leg.

4. Clamshells

The clamshell exercise strengthens your hip flexors. It helps relieve tightness due to weakness and inactivity. The exercise is often used for back pain. Clamshells will also tone your glutes.

1. Lie down on your side with your knees bent at a 45-degree angle.
2. Rest your head on the hand of your lower arm, and put your other hand on your hip.
3. Line up your heels with your glutes. Stack your hips one on top of the other.
4. Keeping your heels together, lift your top knee as high as possible without moving your hips. Don’t move your lower leg off the floor.
5. Repeat 8 to 10 times. Switch sides and repeat.

5. Horizontal squat stretch

The horizontal squat stretch relieves tightness in the hips, groin, and back. It’s similar to the Cat-Cow and Frog Pose in yoga.

1. Kneel on the floor. Place your knees wider than your hips.
2. Line up your ankles with your knees. Extend your spine.
3. Push your hips back toward your heels.
4. Hold for 30 seconds.

6. Side angle pose

The side angle pose is common in yoga practices. As you stretch the glutes and inner thigh, it relieves tension in the hips.

1. Place your feet 3 or 4 feet apart.
2. Rotate your left foot outward and your right foot to 45 degrees.
3. Bend your left knee to 90 degrees. Raise your arms to shoulder height.
4. Extend your left arm to the floor and your right arm over your head.
5. Face your torso forward. Hold for 3 to 5 breaths.
6. Release and return your arms to shoulder height. Point both feet forward.
7. Repeat on the right side.

Watch a video from GuerillaZen Fitness for more on how to improve internal hip rotation.

7. Seated internal hip rotation

Seated internal hip rotations improve hip mobility and range of motion. This can reduce tightness and discomfort.

If you have knee problems, avoid this exercise. It can put a lot of stress on the knee.

1. Sit on the floor. Bend your knees.
2. Place your feet slightly wider than shoulder-width apart.
3. For stability, place your hands on the floor behind you.
4. Flex your right foot. Keep your left leg in place.
5. Bring your right knee in and toward the floor. Repeat on the other side.

8. Seated butterfly stretch

The seated butterfly stretch is a hip opener that engages your thighs and groin.

Don’t worry if your knees aren’t close to the ground. As your hips loosen up, you’ll be able to lower them.

1. Sit on the floor with your feet together. Straighten your back.
2. Lay your hands on top of your feet.
3. Lean forward from your hips. Gently push your elbows against your thighs.
4. Hold for 15 to 30 seconds. Repeat 2 to 4 times.

9. Wide-angle seated forward bend

This exercise is also called the seated saddle stretch. It releases tension in the hips, hamstrings, calves, and lower back.

1. Sit on the floor with your legs open to 90 degrees.
2. If your back rounds when you sit, elevate your hips and sit on a yoga block. This will help extend your lower back.
3. Reach your arms straight ahead. Point your toes to the ceiling.
4. Lean forward from your hips. Straighten your back and engage your core.
5. Hold for 15 to 30 seconds. Repeat 2 to 4 times.

10. Pigeon pose

For a deep stretch, try the pigeon pose. It loosens up your hip flexors, outer hips, and glutes. This pose also releases tension in your psoas muscle, which connects your thighs and lower back.

If you have bad knees, place a folded towel or blanket under your knee. This will act as a cushion.

1. Begin on all fours. Place your left knee behind your left wrist.
2. Lay your left shin on the floor. Slowly move your left foot forward.
3. Lengthen your right leg behind you. Lay the top of your ankle on the floor.
4. If your hips don’t touch the floor, place them on top of a yoga block or pillow.
5. Extend the spine. Rest your hands on the floor or a yoga block.
6. Hold for 5 to 10 breathes. Switch sides and repeat.

11. Supine pigeon pose

If the pigeon pose feels uncomfortable, try the supine pigeon pose. This version is ideal if you have bad knees or tight hips. It’s also called the reclined pigeon pose, lying figure-4 pose, or eye of the needle.

For extra support, lay your head on a pillow.

1. Lie down on your back. Bend your knees.
2. Lift your left leg. You can place your left foot against a wall.
3. Cross your right shin over your left thigh.
4. Hold your right thigh for 3 to 5 breaths. To deepen the stretch, gently apply pressure.
5. Return to starting position. Switch sides and repeat.

12. Foam roller stretch

A foam roller can release tension from your hips, quads, and legs. This tool applies pressure to the muscle and surrounding tissue.

1. Lay your right thigh on a foam roller.
2. Straighten your right leg behind you. Bend your left knee to 90 degrees and place it to the side.
3. Rest your forearms on the floor in front of you.
4. Slowly roll your body forward and backward. Repeat to side to side.
5. Continue for 20 to 30 seconds. Repeat on the left leg.

13. Thai massage

A Thai massage is another way to loosen your muscles. This type of massage combines acupressure, deep compression, and yoga-like movements.

During a Thai massage, you can wear loose clothing. Your therapist will apply firm, rhythmic pressure. They will also move your body into positions that lengthen your muscles.

Thai massages are typically done on the floor with a mat. However, some techniques can be done on a massage table.

The takeaway

Hip flexor exercises and stretches can relieve tension in your hip muscles. To enjoy these benefits, it’s important to do them regularly. You can also try a Thai massage.

If you’re healing from an injury or have mobility issues, talk to a doctor or physical therapist. They can recommend the best modifications for your needs.