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Hip Flexor Stretch

  • Flexibility
  • Easy
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This is an instructional video to correctly demonstrate Hip Flexor Stretch

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for flexibility issues of the hip flexor muscle group. This muscle group is commonly shortened and due to the psoas major attaching to the lumbar spine it can be a cause of low back pain. This stretch is not is a warm up and it shouldn’t be done just before exercise ideally.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. The most that you should feel is a strong stretch or discomfort.
  3. Kneel down on your left knee in lunge position so that your right foot is flat on the floor.
  4. Both of your knees should be bent at roughly 90 degrees and your right hip should be at roughly 90 degrees too. The left knee should be directly under your hip and your body should be vertical.
  5. The next thing that you need to do is to posteriorly tilt your pelvis, which is tucking your tail under. This position will flatten your lower back and it is driven by your abdominal muscles.
  6. Next push your hips and body forwards so that your left hip is ahead of your left knee and your right knee is ahead of your right ankle. You should feel a stretch in the front of your left hip and upper leg.
  7. Hold the stretch for 30 secs & repeat for the other leg.
  8. You should aim to do this between 4-6 times daily to improve your flexibility.
  9. It may take several months to actually lengthen the muscle significantly so be patient.

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