Yoga flows
Yoga for hip flexors: a 25-minute stretch-and-strengthen class for the front of the hip
A 25-minute yoga class for the front of the hip. It warms up, lengthens the hip flexors in lunges and warriors with the tailbone tucked, then strengthens them with a held knee lift, boat pose and leg lifts, works the back of the hip and finishes with a rest. Stretching and strength work through the full range both add range, so the class does both, following our tight hip flexors routine. Do it 2 or 3 times a week. No trial has tested yoga for the hip flexors, so the structure is our editorial choice. With a fresh hip flexor strain, start with the strength work in our hip flexor pain guide and leave the stretches until loading is comfortable.
Settle and warm up (about 5 minutes)
- Beginner · 3D demoLie on your back, knees bent. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
- Standing march1 minBeginner · Hip flexors, Abs, Glutes · 3D demoKnees towards hip height, arms swingingEasier: Seated marchHarder: Standing band hip flexion
- Cat-cow8 waves, slower than feels naturalBeginner · Back, Abs · 3D demoMove from the pelvisHarder: Half lord of the fishes (Ardha Matsyendrasana)
- World's greatest stretch4 slow reps each side, 1 roundIntermediate · Hip flexors, Adductors, Glutes · 3D demoShorten the lunge if the front hip crease pinchesEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
Lengthen the front of the hip (about 7 minutes)
- Low lunge (Anjaneyasana)45 s each sideBeginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under until the front of the back hip stretchesEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
- High lunge (crescent lunge, Ashta Chandrasana)5 breaths each sideIntermediate · Quads, Glutes, Hip flexors · 3D demoHands on your hips; tail heavy, squeeze the buttock of the back leg; lower the back knee if you wobbleEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
- Warrior I (Virabhadrasana I)5 breaths each sideIntermediate · Quads, Glutes, Hip flexors · 3D demoBack heel down, a shorter stance if the back calf complains; hands on your hipsEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
- Standing quad stretch2 holds of 20 to 30 s each sideBeginner · Quads, Hip flexors · 3D demoA hand on the wall; tuck the pelvis and accept less; hold your trouser leg if the knee complainsEasier: Side-lying quad stretch with a strapHarder: Couch stretch
Strengthen the hip flexors (about 7 minutes)
- Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each sideAdvanced · Hamstrings, Glutes, Hip flexors · 3D demoHold your knee, a hand on the wall; then let go and keep the thigh up for a breath on its ownEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
- Boat pose (Navasana)3 holds of 5 breathsIntermediate · Abs, Hip flexors, Back · 3D demoKnees bent, chest lifted, hands behind your thighs if you needEasier: Staff pose (Dandasana)Harder: L-sit
- Straight-leg raise8 to 10 each sideBeginner · Quads, Hip flexors, Abs · 3D demoLower slowly, with the other knee bentEasier: Quad set (static quads)Harder: Leg extension
- Dead bug6 to 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back stays still; for an easier version, tap one heel down at a timeEasier: Dead bug heel tapsHarder: Forearm plank
The back of the hip (about 3 minutes)
- Glute bridge10 to 12, with a 2 s squeeze at the topBeginner · Glutes, Hamstrings, Abs · 3D demoRibs down; lift only as high as your back stays comfortableEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Warrior III (Virabhadrasana III)3 breaths each sideAdvanced · Glutes, Hamstrings, Back · 3D demoHands on a wall or chair back; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
Rest (about 3 minutes)
- Beginner · Hip flexors, Chest, Abs · 3D demoA block or firm cushion under your sacrum; lower it if your back pinchesHarder: Glute bridge
Tips
- With a strained hip flexor, our hip flexor pain guide's first stage: "The first one to two weeks; keep pain at 3 out of 10 or less." Do the strength block before the stretches, and leave the stretches out until loading is comfortable.
- Otherwise, our hip guides' rule: "During the exercise, pain up to about 5 out of 10 is acceptable. It should settle within an hour or so, and your hip should be no worse that night or the next morning. If it is, do less next time (fewer repetitions, a smaller range, a lighter load), not nothing."
- In every lunge, come out if the front hip pinches at the crease rather than stretching, as the lizard pose page says. A pinch deep in the front of the hip is covered in our yoga for a hip labral tear guide.
- Older adults or anyone unsteady: do the lunges with a hand on a chair, and boat pose with your feet on the floor (our suggestion).
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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How long does the yoga for hip flexors: a 25-minute stretch-and-strengthen class for the front of the hip take?
About 25 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 wall, Firm cushion. 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. 13 of its 15 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.