How to Stretch Deep in the Hip Flexors With Machines

The hip flexors cover quite a bit of ground, as they’re spread out around your hips. They include the tensor fasciae latae on the outside of each thigh, the pectineus on the inner thighs, the iliopsoas muscles on your outer thighs and lower back, the rectus femoris along the front of each thigh, and the sartorius, which stretches from each hip to the knee. These muscles help move your thigh toward your belly -- picture your knee rising as you climb stairs, for example. Hip flexor stretches, therefore, typically involve lunging or similar actions that raise your knees. You can do some of those stretches on machines to help improve your flexibility and athletic performance, and possibly reduce your chances of being injured.

Things You'll Need

  • Sled stretching machine
  • Lever stretching machine
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Instructions

  1. Sled Stretch

    • 1

      Step into the machine and grip the handles.

    • 2

      Place your right foot on the machine’s platform, below the right handle.

    • 3

      Rest your left knee and shin on the long, padded support bar. You should be in a lunging position with your right knee bent about 90 degrees.

    • 4

      Press on the machine’s release grips, then push with your left leg to move the pad backward and deepen the stretch. Stop when you feel tightness around your left hip. Keep your legs still and hold the stretch for 20 to 30 seconds.

    • 5

      Bring your left leg forward, stand up and repeat the stretch by placing your right leg on the pad.

    Lever Stretch

    • 6

      Flip the lever machine’s seat back to make room for your rear leg.

    • 7

      Stand straight within the machine, facing the bars. Position your left leg next to, or below, the device.

    • 8

      Hold the handle bars to maintain your balance as you bend your right knee and raise your foot behind you. Set the top of your foot on the upper part of the machine’s shin pad. Your right knee should be bent at almost a right angle.

    • 9

      Squat slowly while you keep your back straight. Bend your left knee and slide your hips forward until you feel the stretch in your right upper thigh and hip area. Hold the stretch for 20 to 30 seconds without bouncing.

    • 10

      Rise to the starting position, then repeat the stretch with your opposite leg.