Standing Hip Flexor Stretch: How to Perform It and Other Exercises to Loosen Tight Hips

Exercise Instructions

Arch and Flatten

1. Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Rest your arms at your sides.
2. Inhale slowly as you gently arch your lower back, creating a space between your back and the floor. Feel your pelvis tilt forward.
3. Exhale slowly as you flatten your lower back against the floor, pressing your pelvis back. Feel your abdominal muscles engage slightly.
4. Focus on the sensation of your pelvis rocking back and forth. Move slowly and deliberately.

Arch and Curl

1. From the same starting position, inhale and arch your lower back.
2. Exhale as you simultaneously flatten your back and lift your head and shoulders a few inches off the floor, as if doing a small crunch.
3. Inhale as you slowly lower your head and shoulders back down and return to the arched back position.
4. The goal is to coordinate the movement of your spine and abdominal muscles.

Single-Leg Glute Bridge

1. Lie on your back with both knees bent and feet flat on the floor.
2. Extend one leg straight out. Keep your thighs parallel.
3. Press through the heel of the foot that’s on the floor, lifting your hips toward the ceiling. Squeeze your glute at the top.
4. Ensure your body forms a straight line from your shoulders to the knee of the planted leg. Avoid arching your lower back.
5. Slowly lower your hips back to the starting position. Complete all reps on one side before switching.

Read more: How To Perform Thigh Stretch Pilates For A More Flexible Body

How To Stretch Hip Flexors While Standing?

The standing hip flexor stretch is a practical option that you can do almost anywhere without needing to get on the floor. Proper form is key to ensuring you’re targeting the right muscles and not just compensating with your lower back.

Program Notes

• Glossary:
  • Posterior Pelvic Tilt: The action of tucking your tailbone under, which flattens the lower back and engages the glutes. This is crucial for an effective hip flexor stretch.
• Equipment: A sturdy object like a wall or chair for balance (optional).
• Frequency: Perform this stretch 2-3 times per day, especially after long periods of sitting.
• Duration: Hold each stretch for 30-45 seconds. Do not bounce.

Standing Hip Flexor Stretch Program

Exercise Instructions

Classic Standing Hip Flexor Stretch

1. Stand with your feet together. Take a large step backward with your right leg, similar to a lunge position but with a shorter stance.
2. Keep your back (right) leg straight and your front (left) knee slightly bent. Both feet should point forward.
3. Engage your right glute and perform a posterior pelvic tilt. You should immediately feel a stretch at the front of your right hip.
4. To deepen the stretch, gently bend your front knee further, shifting your weight forward while maintaining the posterior tilt. Avoid arching your back.
5. Hold the position, breathing deeply. Switch legs and repeat.

Standing Quad Stretch with Hip Extension

1. Stand tall, holding onto a wall or chair for balance if needed.
2. Grab your right ankle or foot with your right hand and pull your heel toward your glute. Keep your knees close together.
3. Tuck your pelvis under (posterior pelvic tilt) and engage your right glute.
4. Gently push your right hip forward without arching your back. This will intensify the stretch in both your quad (rectus femoris) and hip flexor.
5. Hold the stretch before switching to the other side.

What Are Some Soft Standing Hip Flexor Stretches?

For individuals who find deep lunges or intense stretches uncomfortable, “soft” or gentle stretches are an excellent alternative. These movements prioritize mobility and active range of motion over passive, end-range stretching. 

They are ideal for warm-ups or for people experiencing significant stiffness. Even older populations can benefit from these standing hip flexor stretches for seniors, thanks to their gentle, supported movements

Program Notes

• Glossary:
  • Dynamic Stretch: A stretch performed through a controlled, active movement.
• Equipment: None.
• Frequency: Can be performed multiple times a day, particularly as a movement break.
• Effort: Focus on smooth, controlled motions.

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Soft Standing Mobility Program

Exercise Instructions

Leg Swings (Forward and Backward)

1. Stand sideways to a wall or sturdy object, placing a hand on it for support.
2. Keeping your torso upright and core engaged, swing your outside leg forward and backward in a controlled arc.
3. Allow the momentum to carry your leg, but don’t force it beyond a comfortable range.
4. Focus on opening up the hip at the end of each swing. Complete all reps and switch sides.

Leg Swings (Side to Side)

1. Face the wall or support object, placing both hands on it for balance.
2. Swing your right leg out to the right side and then across your body to the left.
3. Keep the movement controlled, focusing on the adductor and abductor muscles of the hip.
4. Complete all reps before switching to the left leg.

Psoas March

1. Stand tall with your feet hip-width apart and your core engaged. Maintain a neutral spine.
2. Slowly lift your right knee toward your chest, aiming for a 90-degree angle at the hip.
3. Hold for a count of two, focusing on using your hip flexor to lift the leg, not momentum.
4. Slowly lower the leg back to the starting position with control.
5. Repeat with the left leg. This completes one rep.

Discover simple chair yoga moves to release tight hip flexors and ease stiffness in our chair yoga hip openers article.

How Long Does It Take to Loosen Tight Hip Flexors?

There is no one-size-fits-all timeline for loosening tight hip flexors. The duration depends on several factors, including:

• The severity of the tightness: Chronically shortened muscles will take longer to release than muscles that are only temporarily stiff.
• Consistency: Performing stretches and exercises daily or several times a week will yield faster results than sporadic efforts. A few minutes each day is more effective than one long session per week.
• Lifestyle: If you continue to sit for 8-10 hours a day without breaks, your progress will be slower. Integrating movement breaks, using a standing desk, and being more active in general are crucial.
• The underlying cause: If tightness is due to muscle imbalances (e.g., weak glutes or core), you won’t see lasting improvement until you address the weakness.

Generally, you may feel some immediate relief after a stretching session. However, creating lasting change in muscle length and function can take anywhere from a few weeks to several months of consistent work. 

The key is patience and a holistic approach that includes stretching, strengthening, and lifestyle adjustments.

Read more: 5 Resistance Band Stretches to Improve Your Flexibility

What Are Common Mistakes in Hip Flexor Stretches?

Performing hip flexor stretches incorrectly can not only render them ineffective but may also lead to discomfort or injury. Being mindful of your form is essential.

Here are mistakes to avoid:

• Arching the Lower Back: This is the most common error. When you arch your back, you’re compensating for a lack of hip extension by moving your spine. This negates the stretch and can compress your lumbar vertebrae.
  • The Fix: Actively engage your core and glutes to maintain a posterior pelvic tilt throughout the stretch.
• Not Engaging the Glutes: The glutes are the opposing muscles to the hip flexors (8). By consciously squeezing the glute of the stretching leg, you signal the hip flexor to relax through a process called reciprocal inhibition.
  • The Fix: Squeeze your butt cheek on the side you’re stretching.
• Stretching Cold Muscles: Deep, static stretching is best done when your muscles are warm, such as after a workout or a brief warm-up (e.g., 5-10 minutes of light cardio). Stretching cold muscles can increase the risk of a strain (9).
  • The Fix: Do dynamic movements like leg swings before holding a static stretch.
• Forcing the Stretch: Pushing into pain is counterproductive. When a muscle feels threatened, it will contract to protect itself, which is the opposite of what you want.
  • The Fix: Go to the point of a gentle, pulling sensation and hold it. Breathe deeply to help the muscle relax.

Read our beginner hip flexor stretch which walks you through safe, simple steps to loosen tight hips.

Frequently Asked Questions

• Is standing good for hip flexors?

Standing is generally better for your hip flexors than sitting because it places them in a more neutral, extended position. However, standing statically for very long periods can also lead to fatigue and discomfort (10). 

The best approach is to alternate between sitting and standing hip stretches and to incorporate more regular movement, such as walking throughout the day.

• Can massage help weak hip flexors?

Massage, particularly techniques like deep tissue or self-myofascial release (foam rolling), can help release tension in tight hip flexors (11, 12). However, it’s important to distinguish between “tight” and “weak.” Sometimes, a muscle can be both. 

While massage addresses tightness, it does not improve strength. If your hip flexors are weak, you will need to incorporate specific strengthening exercises, like the Psoas March, to improve their function.

• Can a weak core cause tight hip flexors?

Yes, there can be a link. A weak core, particularly the deep abdominal muscles like the transverse abdominis, can lead to instability in the pelvis and lower back (13). 

To compensate for this lack of stability, the hip flexors (especially the psoas) may become overactive and chronically tight as they try to stabilize the spine and pelvis (14). 

Strengthening your core is often a key component of resolving long-term hip flexor issues.

• Is walking good to stretch hip flexors?

Walking is an excellent activity for hip mobility. The motion of extending your leg behind you as you push off for the next step provides a gentle, dynamic stretch for the hip flexors. 

A brisk walk with a full stride can help counteract the effects of sitting. However, if your hip flexors are very tight, your walking gait may be compromised. In this case, targeted stretches should be performed in addition to walking.

The Bottom Line

Regaining control and flexibility in your hips is a process of mindful movement and consistency. By combining somatic exercises to release chronic tension with targeted stretches and strengthening movements, you can effectively address tightness. 

Listen to your body, focus on proper form, and integrate more movement into your daily routine. This structured approach will not only help your hips but will also contribute to better posture, reduced back pain, and improved overall physical well-being.