The hip flexors are a group of six muscles that are located on the upper thigh. They're responsible for raising your leg, and are frequently injured while sprinting or kicking, according to Stockton College Coordinator of Athletic Training John Heck. Increasing flexibility can prevent injury to the hip flexors.
Kneeling Hip Flexor Stretch
Place a pillow or pad on the ground, and kneel on it with one knee. Your other leg will be bent in front of you with your foot flat on the ground. Move your body forward until the kneeling leg is stretched out behind you. You may have to adjust your forward foot to keep your knee at a 90-degree angle. Keep your back straight and your abs tight throughout the stretch. Do not lean forward with your torso. You should be upright the whole time. Hold the stretch for 30 seconds.
Standing Hip Flexor Stretch
Stand with one leg forward and one leg behind you. Both feet should point forward. Move your front leg forward with a slight bend in the knee until your back leg is stretched out behind you. Keep your torso upright the entire time. Hold the stretch for 30 seconds.
Karate Stance Hip Flexor Stretch
The karate stance hip flexor stretch is very similar to the standing version, except that the feet will take a different angle and the groin muscle will also be stretched. Place your left leg forward and your right leg behind you. Turn the toes of both feet slightly to the right at just under a 45-degree angle. Move your lead leg forward until you feel the stretch in your hip flexor. Remember to keep your torso upright throughout the entire stretch. Hold the position for 30 seconds.
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