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Strength at home

Tight hip flexors routine: stretch, then strengthen

Hips that feel tight after long days sitting usually need two things: a stretch that reaches the front of the hip, and strength through the full range. A tucked half-kneeling stretch cut the hip flexors' resistance to stretch in a trial where the usual version didn't, and six weeks of band training raised hip flexor strength by 17%. Do this three times a week for six weeks, and judge it by how your hips move, not by a posture photo.

15 minBeginner8 movesA band · An anchor pointHip flexors · Quads · Abs · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march1 minute
    Beginner · Hip flexors, Abs, Glutes · 3D demoKnees towards hip height, arms swingingEasier: Seated marchHarder: Standing band hip flexion

Stretch

  1. Half-kneeling hip flexor stretch2 × 30 s each side, 30 s rest
    Beginner · Quads, Glutes · 3D demoTuck your tailbone under and squeeze the back buttock before you glide forward. Mild stretch onlyHarder: Couch stretch

Hip flexor strength

  1. Standing band hip flexion3 sets of 8 to 15 each leg
    Beginner · Hip flexors, Abs · 3D demoStart with a band you could lift 15 times, and move to a stronger band over the weeks until 8 is hardEasier: Standing marchHarder: Captain's chair knee raise

Strength circuit

2 rounds · Rest 45 to 60 s between rounds

  1. Straight-leg raise8 to 10 each side
    Beginner · Quads, Hip flexors, Abs · 3D demoLower slowly, with the other knee bentEasier: Quad set (static quads)Harder: Leg extension
  2. Dead bug6 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoEasier: dead bug heel tapsEasier: Dead bug heel tapsHarder: Forearm plank
  3. Glute bridge10 to 12, with a 2 s squeeze at the top
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Reverse lunge8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoHold a support while you learn itEasier: Split squatHarder: Split squat with dumbbells

Finish

  1. Standing hip flexor stretch (split stance)20 to 30 s, 2 to 4 times each side
    Beginner · Hip flexors, Quads · 3D demoTuck your pelvis under before you press the hip forwardHarder: World's greatest stretch

Tips

  • In trials, strength training through the full range improved flexibility as much as stretching, which is why this routine does both.
  • If the front of your hip hurts when you lift your knee, sprint or kick, use the staged plan in the hip flexor pain guide instead.
  • Nothing here needs pressing into your belly. If you want pressure work, roll the front of your thighs.
  • After the first trimester of pregnancy, keep time flat on your back to a few minutes: prop yourself up for the leg raises, dead bugs and bridges, or skip them.
  • Pad the kneeling knee, or do the standing stretch only.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the tight hip flexors routine: stretch, then strengthen take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.