Kneeling Hip Flexor Stretch

Hip Flexors

Beginner

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip.

Foam Rolling Hip Flexors

Hip Flexors

Beginner

Place the foam roller under your hip flexor. Support your body weight with your forearms and your opposite leg. Slowly roll back and forth along the front of your hip, from just above the knee to the top of your thigh.

Standing Hip Flexor Stretch

Hip Flexors

Beginner

Stand tall. Step back with one leg, keeping your back heel lifted. Tuck your pelvis slightly and gently push your hips forward.

Lying Hip Flexor Stretch

Hip Flexors

Beginner

Lie on your back near the edge of a bed or table. Let the leg on that side hang down off of the bed.

Pigeon Pose (Modified for Hip Flexors)

Hip Flexors

Intermediate

Start in a tabletop position. Bring one knee forward and extend the other leg straight back. Drop your hips to floor. Focus on pressing the front of the back thigh towards the floor.

Butterfly Stretch

Hip Flexors

Beginner

Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.

Spiderman Stretch

Hip Flexors

Intermediate

Start in a push-up position. Step one foot forward to the outside of your hand on the same side. Keep your back leg straight.

Leg Swings (Forward and Backward)

Hip Flexors

Beginner

Stand tall, holding onto a wall for balance if needed. Swing one leg forward and backward, keeping it relatively straight.

Wall Stretch

Hip Flexors

Advanced

Kneel facing away from a wall. Place the top of one foot against the wall. Step other foot forward into a lunge. Keep core tight and torso upright. If there is no wall nearby, you can use your hands to stabilize the stretch.