Exercise For A Tight Hip Flexor Muscle

The hip flexors are located on the top of your thighs. This group of muscles helps you lift your knees upward and flex your thighs. Sitting for a prolonged period, inactivity and inflexibility all contribute to tight hip flexors. Various stretches alleviate discomfort caused by tight hip flexors and help elongate the muscles.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch helps loosen and elongate tight hip flexors. Kneel on the floor. Position your left knee directly under your left hip; place a towel under your left knee for additional comfort. Lift your right foot off the ground and place it directly under your right knee. Your right leg forms a 90-degree angle when it is in the correct position. Straighten your back and place both hands on top of your right leg. Lean forward onto your right leg while keeping your pelvis squared forward and your left knee still. Stop when you feel a stretch in your left hip, hold for 30 seconds and then switch legs. Drop your shoulders back slightly to deepen this stretch.

Lunging Hip Flexor Stretch

The lunging hip flexor stretch reduces muscular tightness while strengthening your lower body. Stand up straight, tighten your abs and square your hips and shoulders forward. Step your left foot forward 24 inches, stacking your left knee and left ankle. Lift onto the toes of your right foot, and then lower your right knee toward the floor, stopping when your left leg forms a 90-degree angle. Tilt your pelvis forward until you feel tension in your right hip flexor. Deepen the stretch by lifting your right arm overhead and reaching toward your left while keeping your shoulders and hips squared forward. Hold for 30 seconds, switch legs and do the same on your opposite side.

Supine Hip Flexor Stretch

The supine hip flexor stretch alleviates tension in your hip flexors while stretching your legs, butt and hips. Lie on your back, point your toes toward the ceiling, tighten your abs and press your lower back against the floor. Bend your left leg and place your foot on the ground, next to the inside of your right knee. Wrap both hands around your left thigh, contract your right glute and lift your left foot off the ground. Pull your knee toward your left shoulder, stopping when you feel a stretch on the top of your left thigh. Hold for 30 seconds, and then switch legs.

Standing Hip Flexor Stretch

This standing hip flexor stretch reduces muscular tightness in your hip flexors and quadriceps. Stand up straight, position your feet shoulder-width apart and bend your knees slightly. Square your shoulders and hips forward. Lift your left foot behind your left hip and wrap your left hand around your left ankle. Align your knees and slowly pull your left knee toward your body. Tilt your pelvis slightly forward while simultaneously lowering your shoulders slightly behind your back. Stop when you feel a stretch in your left hip flexor. Hold for 30 seconds, and then switch legs.