How to Increase Your Hip Flexion by Stretching

Hip flexion is essential to many sports and activities, from climbing a steep hill to running up a flight of stairs or kicking high in martial arts. In order to have greater hip flexion, the opposite hip joint and leg must also have optimal hip extension. Since your hip joints can move in various directions, don't just stretch your hip in one direction. You can improve hip flexion by adding some rotation to the hip joint, such as crossing your leg over the midline of your body.

Instructions

  1. Supine Single Leg Hip Flexion

    • 1

      Lie on the floor on your back with your legs together. Bring your right knee to your ribs and grab the back of your thigh near your knee with both hands. Keep your left leg straight without turning your leg outward or inward.

    • 2

      Hold the stretch for five to six deep breaths. Pull your arms gently toward your torso with each exhalation to increase the stretch.

    • 3

      Repeat the exercise on the opposite leg. Do not hunch your shoulders as you stretch.

    Seated Hip Flexion With Torso Twist

    • 4

      Sit on the floor with your back straight and your chest and head up. Extend your legs in front of you with your legs together.

    • 5

      Cross your right foot over your left thigh and put it on the floor near your knee. Bring your right knee as close to your torso as possible.

    • 6

      Turn your torso to your right and put your right hand on the floor near your buttocks. Put your left elbow against your outer right knee. Turn your head to your right to look behind you.

    • 7

      Hold the stretch for five to six deep breaths. Turn your torso slightly more to your right with each exhalation. Repeat the exercise on the other side and switch leg position.

    Standing Hip Flexor Stretch

    • 8

      Put your right foot on top of a step, stool or similar platform that is about 2 to 3 feet high.

    • 9

      Put your hands on your right thigh near your knee for support. Exhale slowly as you shift your weight toward your right foot while keeping your left foot planted on the floor.

    • 10

      Hold the position for five to six deep breaths. Sink your body slightly downward with each exhalation, bringing your right thigh closer to your ribs. Repeat the exercise on the opposite leg.