Hip Flexor Exercises

The hip flexor muscles can help your lateral movement. Tight hip flexors can cause groin injuries and strains, especially if you are an avid runner. By keeping hip flexor muscles loose, you can avoid these injuries and increase your stride. A kneeling stretch, hip rotation and dangling leg hip flexor stretch can help.

  1. Kneeling Stretch

    • A kneeling stretch is a good way to open up the hip flexor muscles with little movement. Begin by assuming a kneeling position, ensuring your forward upper leg is parallel to the floor and your foot is flat. You also should be on the balls of your back leg's foot. Place your hands on your hips and lean your torso back slightly. Push your body forward as far as possible without lifting your feet. Hold this position for 10 to 30 seconds, and then switch legs. For an added challenge, try tucking your back leg under your body instead of kneeling with it.

    Hip Rotation

    • The hip rotation is done by athletes, particularly runners. They perform this rotation to help prevent pulls and strains, especially during lateral movements. Start by lying on a bench or firm bed with arms by your sides and legs straight out, shoulder-width apart. Bend one knee to form a 45-degree angle. While keeping the rest of your body isolated on the bench or bed, rotate your bended leg outward as far as possible. Pause for two seconds, and then slowly rotate it back in to the starting position. Repeat 10 times for each leg to complete a set.

    Hip Flexor Stretch

    • This hip flexor stretch can be done on your bed as well, allowing gravity to assist in the loosening. Lie on the bed so that your glutes are at the bed's edge and your feet point toward the floor. Your knees should be relatively parallel to the bed's edge. If your knee can't move toward the floor, chances are your hip flexor is very tight and could benefit from this stretch. Lift your left leg up and bend your knee toward your body. Put your hands on your left knee and hold your leg in place for at least one minute. Relax it for a few seconds, and then repeat. Do three sets for each leg.