TL;DR
- Best single stretch: half-kneeling hip flexor stretch with the pelvis tucked under; the tuck made it more effective in a 2024 trial.[1]
- Dose: about 30 seconds per hold, roughly 60 seconds per side, at least 2-3 days a week.[3][4]
- Style: active and passive hip flexor stretches improved hip extension equally over six weeks.[2]
- For lifters: full-range split squats and lunges build hip range too; strength training matched stretching for range of motion in a meta-analysis.[6]
How do you stretch your hip flexors? Kneel on one knee, tuck your pelvis under by squeezing the glute on the kneeling side, then shift your weight forward until you feel a stretch across the front of that hip, and hold for about 30 seconds. Repeat to reach about 60 seconds per side, at least two or three days a week.[1][4]
The hip flexors sit at the front of the hip: the iliopsoas runs from the lower spine and pelvis to the thigh, and the rectus femoris, one of the quadriceps, crosses both hip and knee. Runners use hip extension at every push-off, and lifters need it in lunges, split squats and the lockout of a squat. Long hours of sitting are a common reason the front of the hip feels tight.
How do you know if your hip flexors are tight?
Physiotherapists use the modified Thomas test, the measure used in the hip-flexor trial below.[2] Lie on your back at the edge of a bench, hug one knee to your chest and let the other leg hang. If the hanging thigh lifts above the bench, the iliopsoas side is short; if the knee straightens out instead of bending, the rectus femoris is more likely the limit. It is a screen, not a diagnosis, and it helps you choose which stretch to emphasise.
Which hip flexor stretches work best?
| Stretch | How to do it | Main target |
|---|---|---|
| Half-kneeling with pelvic tuck | Kneel on one knee, squeeze that glute, tuck the tailbone under, shift forward slightly; reach the same-side arm overhead for more. | Iliopsoas |
| Couch (rear-foot-elevated) stretch | As above, but with the back foot resting on a bench or sofa behind you so the knee bends further. | Rectus femoris and iliopsoas |
| Side-lying quadriceps stretch | Lie on your side with the bottom knee bent in front of you to protect your back, reach back for the top ankle and pull it gently towards your buttock.[7] | Rectus femoris |
| Standing lunge stretch | Long stride, back heel up, tuck the pelvis and sink the hips; useful at the track or gym when kneeling is awkward. | Iliopsoas |
The pelvic tuck matters. In a 2024 crossover trial in 26 active adults, a single bout of the half-kneeling stretch done with a posterior pelvic tilt reduced the hip flexors' reactive force more than the conventional version, which only pushes the hips forward and lets the lower back arch.[1] Arching shifts the stretch away from the front of the hip.
How long and how often should you stretch your hip flexors?
Aim for about 30 seconds per hold and about 60 seconds per side, on at least two or three days a week. Trials on hamstrings found 30-second holds worked better than 15-second holds and as well as 60-second holds,[3] and ACSM's guidance sets about 60 seconds per exercise on two or more days a week.[4] A 2024 meta-analysis of 77 studies found static and PNF stretching produced larger long-term gains than dynamic stretching, and no single volume or frequency setting clearly beat the others.[5]
Active stretching, where you contract the glutes and hamstrings to pull the hip into extension, is a reasonable alternative. In a randomised trial of people with limited hip extension, active and passive home stretching improved hip extension equally over six weeks.[2]
When should runners and lifters stretch their hip flexors?
- Before training: keep holds short and finish with dynamic movement such as leg swings, walking lunges or strides. Longer static holds belong after the session; see the best stretching routine for lifters and runners.
- After training or on rest days: two 30-second holds per side of the half-kneeling or couch stretch.
- In the gym: full-range split squats and walking lunges load the back leg's hip flexors in a stretched position, and strength training improved range of motion about as much as stretching in a 2023 meta-analysis.[6]
What should you avoid?
- Arching the lower back to get deeper: it moves the stretch away from the hip.
- Bouncing into the end position.
- Stretching into sharp or groin pain: pain deep in the groin, catching or clicking is a reason to see a physiotherapist rather than stretch harder.
Track your overall flexibility over time with the Flexibility Score Calculator, and see the companion guides on how to stretch hamstrings and how to stretch your lower back.
Frequently asked questions
What is the best way to stretch hip flexors?
A half-kneeling hip flexor stretch with a posterior pelvic tilt: kneel on one knee, tuck your pelvis under by squeezing the glute of the kneeling leg, then shift forward until you feel the front of that hip. In a 2024 crossover trial this tucked version reduced hip-flexor resistance more than simply pushing the hips forward.[1]
How long should I hold a hip flexor stretch?
About 30 seconds per hold, for roughly 60 seconds per side in total. In trials on another muscle group, 30-second holds beat 15-second holds and matched 60-second holds,[3] and ACSM recommends about 60 seconds of stretching per exercise on at least two days a week.[4]
Is active or passive stretching better for tight hip flexors?
Neither won in the trial that compared them. People with limited hip extension improved equally over six weeks whether they held passive stretches or used active stretches that contract the opposing muscles.[2]
Do lunges and split squats count as hip flexor stretching?
They help. Resistance training through a full range of motion improved flexibility about as much as stretch training in a 2023 meta-analysis.[6] Deep split squats and walking lunges load the back leg's hip flexors in a lengthened position.
References
- 1 Comparison of two different stretching strategies to improve hip extension mobility in healthy and active adults: a crossover clinical trial (González-de-la-Flor, Cotteret, García-Pérez-de-Sevilla, Domínguez-Balmaseda, Del-Blanco-Muñiz) — BMC Musculoskeletal Disorders, 25:853 (2024)
- 2 Passive versus active stretching of hip flexor muscles in subjects with limited hip extension: a randomized clinical trial (Winters, Blake, Trost, et al.) — Physical Therapy, 84(9):800-807 (2004)
- 3 The effect of time and frequency of static stretching on flexibility of the hamstring muscles (Bandy, Irion, Briggler) — Physical Therapy, 77(10):1090-1096 (1997)
- 4 American College of Sports Medicine position stand: quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults (Garber et al.) — Medicine & Science in Sports & Exercise, 43(7):1334-1359 (2011)
- 5 Chronic effects of stretching on range of motion with consideration of potential moderating variables: a systematic review with meta-analysis (Konrad et al.) — Journal of Sport and Health Science, 13(2):186-194 (2024)
- 6 Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis (Alizadeh et al.) — Sports Medicine, 53(3):707-722 (2023)
- 7 Video exercises for back pain (includes the side-lying quadriceps stretch; last reviewed 27 May 2020) — Chartered Society of Physiotherapy (2020)