Low Impact Hip Flexor Exercises

Hip pain, low back pain and even knee pain can often stem from tight hip flexors, which are located in the front area of the hips. Sitting for prolonged periods of time can cause hip flexors to tighten; however, people who are active can also suffer injuries if the hip flexors are not conditioned correctly. Choosing a few simple low impact hip flexor exercises to incorporate into your workout routine can help keep hip flexors healthy and strong and help keep you pain-free.

  1. Lunge

    • With your hands on your hips, step forward onto your left foot. Find a stance wide enough that will allow your left knee to bend while still keep the ball of your right foot on the ground. Lower your hips into the stretch while keep your back straight and tall. You should feel a pull in your right calf muscle and both hip flexors. Hold that position for 15 to 20 seconds. Then, switch legs, and repeat.

    Side Lunge

    • Position yourself with your feel over shoulder length apart with your toes pointing straight in front of you. Place your hands on your hips. Now turn your right foot so your toes point to your right. With your hips turned slightly to the right, lower yourself by bending your right knee until your feel a slight pull in your left hip flexor and groin. Hold the stretch for 15 to 20 seconds. Then, switch legs, and repeat.

    Butterfly

    • Sit cross-legged on the floor. Now pull your legs to the sides until your feet are together sole to sole. Grab the top of each foot with each hand and gently pull your feet toward you. Place the corresponding elbow on the corresponding knee and begin to slightly push down on your knees with your elbows until you feel a slight stretch in the hip flexors. Hold the stretch for 15 to 20 seconds, release, and repeat. Do not bounce at anytime.

    Leg Curls

    • Lie flat on your back on a soft but firm surface. Bend your left knee and raise your left leg toward your body. With both hands, grab under your left knee. Keeping your head, back and right leg flat on the ground, gently pull your left leg toward your chest for a comfortable hip flexor stretch. Hold this position for 15 to 20 seconds. Then, release, switch sides and repeat.