Stretches

Hip Flexor Stretches

By Updated

The hip flexors run across the front of the hip and lift the thigh. They can feel tight after long periods of sitting. The page has filmed moves, including the couch stretch, runner's lunge and low dragon, with a sequence and guided routines.

Hip flexor stretches with video

These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

High Knees demonstrationHigh Knees20 to 30 seconds, or 25 to 50 meters, 1 to 2 rounds. Banded Couch Stretch demonstrationBanded Couch Stretch60 to 90 seconds per side. Banded Hip Distraction demonstrationBanded Hip Distraction60 to 90 seconds per side. Couch Stretch demonstrationCouch Stretch60 to 90 seconds per side. Low Dragon demonstrationLow Dragon30 to 60 seconds per side. Reverse Couch demonstrationReverse Couch60 to 90 seconds per side. Runner's Lunge demonstrationRunner's Lunge30 to 60 seconds per side. Three Point Twist demonstrationThree Point Twist15 to 30 seconds per side.

A simple hip flexor sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1High Knees30 sn/a
2Banded Couch Stretch60 s/sideEach side
3Banded Hip Distraction90 s/sideEach side
4Couch Stretch90 s/sideEach side
5Low Dragon45 s/sideEach side
6Reverse Couch90 s/sideEach side
7Runner's Lunge45 s/sideEach side
8Three Point Twist20 s/sideEach side
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

IT Band Smash demonstrationIT Band StretchesRolling and stretches for the outer thigh and hip.8 movements Pigeon Pose demonstrationPiriformis StretchesStretches for the small hip rotator deep in the glutes.6 movements Runner's Lunge demonstrationPsoas StretchesDeep hip flexor stretches for the psoas.8 movements
View all stretches →