What Are Hip Flexors?

In simple language, the hip flexors are a group of muscles that work together to help bend or flex the hip joint. These muscles are present in the inner part of your hips, lower back, and the front part of your thighs. Here are the names of major hip flexor muscle groups and their functions to help you understand better.

Iliopsoas – Consists of two muscles, Iliacus and Psoas major. The Iliacus originates at the pelvic crest and is attached to the femur or thigh bone. The Psoas major originates at the lumbar vertebrae and is attached to the femur. Sartorius – This is the muscle that originates at the anterior superior iliac crest or the bump of the pelvic bone and is attached to the shin bone. Rectus Femoris – One of the four quadriceps that originate below the pelvic bone bump and is attached to the front of the shin bone.

These muscles work to help you sit, stand, straighten your legs, pull your knees up, bend down, run, move your legs side to the side, front and back, and stabilize the lower body. For a few reasons that we all are guilty of, these muscles get tightened, thereby limiting body movements. Here are the main reasons your hip flexors are tight.

Why Are My Hip Flexors Tight?

When you sit too much, which we all do, your hip flexors are contracted. This lack of mobility, in turn, causes tightening of your hip flexor muscles. If you work out and are active and still have a problem bending down, it is because you are overtraining your glutes, lower back, and hip flexors. For example, squatting too much with or without weights can also cause hip flexor contraction and may prevent you from performing your best without even realizing it. So, get up and do these hip flexor stretching exercises. But not before you do a solid 10-minute warm-up.

Warm-Up

Waist Circles – 1 set of 10 reps Side Lunges – 1 set of 10 reps Leg Swings (front and back) – 1 set of 15 reps Leg Swings (side to side) – 1 set of 15 reps High Knees – 1 set of 15 reps Front Lunge (with pulse) – 1 set of 5 reps Standing Alternating Foot Taps – 1 set of 10 reps Scissor Kicks – 1 set of 10 reps Horizontal Kicks – 1 set of 10 reps

Rest – 10 seconds

Now, you are ready for the exercises.

1. The Standing Hip Hinge

Steps To Do Standing Hip Hinge

Sets And Reps – 2 sets of 7 reps Tip – To add more intensity, kneel down and do the same exercise. Kneeling down will stretch the hip flexors and the quads as well.

2. Kneeling Hip Flexor Stretch

Steps To Do Kneeling Hip Flexor Stretch

Sets And Reps – 2 sets of 7 reps Tip – You can also raise your hands and interlock the fingers to intensify the stretch.

3. The Camel Yoga Pose

Steps To Do Camel Yoga Pose

Sets And Reps – 2 sets of 5 reps Tip – Beginners can stay with their hands placed on the hips and stretch.

4. Pigeon Stretch

Steps To Do Pigeon Stretch

Sets And Reps – 2 sets of 3 reps Tip – You can use a yoga block or a folded blanket if your hips tend to rise.

5. Butterfly Stretch

Steps To Do Butterfly Stretch

Sets And Reps – 1 set of 10 reps Tip – Make sure to breathe in and out when you hold the pose and look at the floor when you lean forward.

6. Bridge

Steps To Do Bridge

Sets And Reps – 2 sets of 7 reps Tip – Keep your shoulders relaxed when you do this exercise.

7. Stacked Knee Glute Stretch

Steps To Do Stacked Knee Glute Stretch

Sets And Reps – 1 set of 5 reps Tip – Keep your back straight as you do this exercise.

8. Happy Baby Pose

Steps To Do Happy Baby Pose

Sets And Reps – 2 sets of 7 reps This exercise also helps strengthen your lower back.

9. Garland Pose

Steps To Do Garland Pose

Sets And Reps – 2 sets of 10 reps Tip – Use a folded blanket to get extra support.

10. Couch Stretch

Steps To Do Couch Stretch

Sets And Reps – 2 sets of 10 reps Tip – Keep your shoulders rolled back and relaxed while doing this exercise. How do you know if your hip flexors are tight? Lower back tightness or pain while standing, difficulty standing straight or maintaing proper posture, neck tightness and pain, and painful glutes are some signs that indicate tight hip flexors. Can you massage hip flexors? Yes, massaging hip flexor muscles can help to alleviate tightness and pain. Does walking stretch hip flexors? Yes walking can help stretch hip flexors and loosen up the muscles. How should I sleep with tight hip flexors? You may find it comfortable to sleep on the side with your knees curled up or on your back with a pillow under your knees. Can weak glutes cause tight hip flexors? Yes, weak glutes may be a contributing factor to tight hip flexors as they affect posture and movement.