Best Hip Flexor Exercises for Strength and Flexibility

A generation ago, few people worried about the tease to see something, Workers spent less time sitting at desks, fewer minutes behind a wheel, and screens consisted only of televisions and computers that were little more than video typewriters. but in today sedentary cultureTight hip flexors have become an epidemic, where sitting takes up much of the workday and free time. You need targeted hip flexor exercises.

When the hip flexors are tight, the body shuts down glutes and makes the hamstrings less efficient. The glutes, which work in conjunction with the hip flexors, become inactive from sitting too much. Tight hips cause pain in the lower back and cause overstretching of the knees, leading to knee problems. Some knee and hip replacements have their origins in tight hip flexors. Luckily, it’s easy to compensate for a sedentary, hip-tightening lifestyle with these 10 hip flexor exercises that strengthen, stretch, and stabilize.

1. Glute Bridge

Here’s one of the best moves to loosen up the hip flexors and improve the activation pattern of the glutes. Lie on the floor with knees bent at 90 degrees and feet on the floor. Squeeze your glutes and drive your hips up to the ceiling. Only your shoulders and feet are on the ground. Pause for two seconds, then lower your hips toward the ground without touching it. Repeat for a total of 10 reps.

2. The World’s Largest Stretch

Dubbed “the world’s greatest stretch” 20 years ago by head trainer Mark Verstgen, this full-body move hits everything, and is a good measure of how tight your hips are. Begin by stepping forward with your left leg into a lunge. Place your right forearm on the ground and your left elbow on the inside of your left foot and hold the stretch for two seconds. Then, place your left hand on the outside of your foot and lift your hips, pointing your front toes. Return to a standing position and repeat, stepping out with your right leg. Continue alternating sides for a total of 10.

3. Knee

From a standing position, lift your right knee to your chest and grasp it with your hands below the knee. Squeezing your left glute, draw the right knee as close to your chest as possible. Return to a standing position and repeat on the other side. Alternate for 10 reps per side. This move stretches your hip flexors along with your hips and hamstrings.

4. Climber

Like a climber working on a wall, you’re using the hip flexors and abs to “climb.” Start in pushup position with the balls of your feet on the ground. Alternately drive your knees forward to their respective arms for 30 seconds. Keep your hips down for full range of motion for a set of 30 seconds.

5. Romanian Deadlift

You can measure progress in RDL by hip mobility. You won’t go far without it. But as you get better, you’ll get a bigger range of motion. Begin with a light set of dumbbells with an overhand grip at thigh level. Keeping your spine straight and knees slightly bent, push your hips back and slowly lower the weight toward your feet. Then, push your hips forward into a standing position. Form is especially important to get the full benefits from RDL. Don’t think of the exercise as bending forward, but pushing back with your hips, then leaning forward instead of staying straight.

6. Rocking the Quadruple

This is an effective way to mobilize the hips while working the lower back. Come down on all fours, keeping the hands under the shoulders and the knees under the hips. Maintaining the natural curve of the lower back, draw the navel towards the spine. Drive the hips back until you feel the pelvis rotate. Return to starting position and continue for 10 reps. You should be able to breathe normally. Try to keep the pelvis stable throughout the range of motion.

7. Straight Leg Raise

It improves mobility and stability of the hip. Lie on your back on the ground and keep your legs straight and your hands by your side. Bend your right knee at a 90 degree angle. Squeeze the quads into your left leg and lift it to a 45-degree angle, keeping it straight. Pause for three seconds. Repeat the set on one side and switch legs.

8. Pigeon Pose

This familiar yoga move is one of the best hip openers, though it does require some practice. From a plank position, bend your right knee. Raise your right leg and draw your right knee toward your right elbow, as if stepping between your arms. But instead of keeping your foot on the ground, swing your right knee outward, resting it on the ground just outside your right hand. Pause for a count of five, then change legs.

9. Squat Holds

It strengthens the hip flexors while testing your quads. Squat and hold the position for 10 to 30 seconds, depending on your ability, for the prescribed number of reps. Think about squatting back and lowering your hips until your thighs are parallel to the ground. The back should be straight and straight, not sloping.

10. Sumo Squat to Hamstring Stretch

Stand with feet shoulder-width apart, bend at the waist and clasp your toes. Drop your hips to the ground, lift your chest, then pull your hips forward until your torso is vertical. While maintaining a flat back, push your hips up and back until you feel a stretch in your hamstrings.


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