The hip flexors are found on the upper thighs just below the hips, and include the iliopsoas, sartorius, rectus femoris, tensor fasciae latae and pectineus muscles. The most common function of the hip flexors, more specifically the iliopsoas, is to lift the thigh toward the abdomen. Strong hip flexors are important, as they play a vital role in movements such as the squat, or allow for higher upward knee drive during a sprint. Although strengthening the hip flexors is important, stretching these muscles is imperative to prevent muscle imbalances. Tight hip flexors may be a result of overcompensation for weak glutes, and may be the reason for your lower back pain.
Hanging Leg Raise
Begin with an overhand grip on a high bar with your hands slightly wider than your shoulders. Keeping your knees bent, slowly lift your legs until your knees are above your hips. Do not swing your legs. Maintain control throughout the entire movement. This exercise may be performed with your knees extended or by adding ankle weights to increase intensity.
Jackknife on an Exercise Ball
Place your body into a push-up position with the ball under your chest or waist. Slowly walk your hands forward until the ball is under your shins. Keeping your arms straight, bend your knees and hips and pull your knees toward your chest. When your heels are close to your buttocks, slowly straighten your legs and return to the starting position. It is important to keep your trunk muscles contracted during the entire movement to stabilize your pelvis and waist.
Supine Scissor Kicks
Position your body on a mat with your hands under each side of your buttocks. Keeping your legs straight, alternate leg lifts by lowering one leg as you lift the opposite. This exercise may be made more challenging by adding ankle weights.
Kneeling Hip Flexor Stretch
Kneel onto a rolled-up mat with your right knee in front of your hip and over your ankle. With both hands on your hips and trunk muscles engaged, slowly lean forward into your right hip and press your left knee toward the ground. Hold for 30 seconds and repeat on the opposite side. It is important to prevent your pelvis from rotating during the stretch.
Supine Hip Flexor Stretch
Lie down on a bench with your right thigh hanging off the side. Lift your left thigh toward your body as the right falls toward the floor. Hold for 30 seconds and repeat on the opposite side.
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