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3 Best Stretching Exercises to Strengthen Your Hip Flexors

Stretching the Hip Flexor is important: it performs essential functions in every movement. Unfortunately, it is neglected in many workouts. Discover how to stretch this important muscle and also prevent back pain.

The hip flexor is an anterior hip muscle. It originates at the back of the lumbar spine and then runs across the pelvis to the inner thigh. Without it, we would not be able to pull our leg up or, conversely, move our Upper Body toward our knee. The hip flexor therefore ensures that we can swing our legs forwards and backwards and is therefore essential for all walking and running movements.

During childhood, we usually have a very long hip flexor. Therefore, as children we are much more mobile and can “contort” in different ways. The older we get, the more time we spend at a desk. Due to the lack of movement that occurs, the hip flexor shortens more and more.

The result is poor posture, which can especially lead to us overloading our lumbar spine, resulting in lower back pain. To counteract this development, you should make sure that you move sufficiently in everyday life. In addition, you can keep your hips flexible or even increase their mobility by stretching your hip flexor several times a week.

When stretching your hip flexor, there are a few things you should keep in mind to avoid overusing or misusing the muscles.

  • Warm up the muscles before you start stretching.
    Perform these exercises slowly, in a controlled and clean manner. Avoid jerky movements.
  • Breathe deeply and evenly. If you want to intensify the stretch, go deeper into the posture when you exhale.
  • Go only so far that you feel a slight pull in the hip area. If a muscle hurts, you are already stretching it too much.
  • You can stretch dynamically or statically. When stretching your hip flexor dynamically, you rock back and forth slightly in the respective posture. This means that the muscle is alternately stretched and released.
  • When stretching your hip flexor statically, you hold an exercise for 15 to 30 seconds.
  • Which variation you choose depends on your individual conditions and needs. Dynamic stretching is a good warm-up before sports, while static stretching is best done after a sports session.

1- Stretching the hip flexor with lunge


One of the most classic stretching exercises for hips and legs is the lunge. With it you can also stretch your hip flexor.

  • Your front leg is bent. The angle between the calf and thigh should be about 90 degrees. If the angle is too acute, your foot is too far back. This puts a lot of stress on your knee. You should avoid this.
  • The back of your knee and calf are on the ground. The back of your foot rests on the floor.
  • Your upper body is upright. Make sure your back is straight.
  • Inhale and exhale deeply. With each exhalation you can move a little further into the stretch.

2- Lunge variation with twisted upper body

With this slightly more complex exercise you can stretch your hip flexor even more intensively. By twisting your upper body, you also stretch your back muscles.

  1. First come into a lunge. This time lift your back leg so that your knee is in the air. Only your toes are still touching the floor.
  2. Your front leg should be bent back to a right angle.
  3. You may tend to shift most of your weight to the front leg. To avoid this, you should also actively tense your back leg.
  4. Your upper body is initially straight up. Your gaze goes forward. If the following movement is still too difficult for you or causes pain, you can remain in this position.
  5. If your right leg is in front, place your left hand on the floor. If your left leg is in front, use your right hand accordingly.
  6. Turn your upper body to the right and stretch your right arm vertically upwards. If you can, also turn your head to the right so that your gaze follows the outstretched hand.
  7. Hold the exercise for at least 15 seconds and then switch sides.

3- Stretch hip flexors with lying down

You can also stretch your hip flexor in bed, for example shortly after waking up or before going to sleep. This way you can do something good for your hips without much effort.

  1. Lie on your back. Pull one leg toward your upper body. The other is stretched out flat on the floor.
  2. Grasp the bent leg with your hands and pull it firmly upward toward your chest. You should feel a slight pull in the hip area.
  3. Be careful not to fall into a hollow back.
  4. Hold the exercise for 15 to 30 seconds and then switch sides.

Keep reading: 7 Simple adductor stretches and flexibility exercises

Share these hip flexors stretches with all your friends. They will thank you later!


The post 3 Best Stretching Exercises to Strengthen Your Hip Flexors appeared first on Body Hiit Workout.

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3 Best Stretching Exercises to Strengthen Your Hip Flexors


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