What are hip flexors? Hip flexors are a group of muscles located in the front of the hip that are responsible for flexing the hip joint. These muscles include the iliopsoas (which are made up of the iliacus and psoas muscles), rectus femoris, sartorius, and tensor fasciae latae. To keep your hip flexor muscles strong, you should do these best hip flexor exercises on a regular basis.
The hip flexors are important for many daily activities such as walking, running, and climbing stairs. They also play a role in maintaining good posture and balance. However, due to our sedentary lifestyles and prolonged sitting, hip flexors can become tight and weak, leading to discomfort or pain in the hip and lower back region. Therefore, it’s important to strengthen and stretch the hip flexors regularly to prevent any issues and maintain good overall hip and back health.
Here are some of the best hip flexor exercises that you can try:
Lunges
Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body into a lunge, making sure your front knee is directly above your ankle. Hold for a few seconds, then return to standing and repeat on the other side.
Leg Raises
Lie on your back with your legs straight. Slowly lift one leg off the ground while keeping it straight, then lower it back down. Repeat with the other leg.
Knee-to-Chest Stretch
Lie on your back with your legs straight. Bring one knee towards your chest, holding it there with your hands for a few seconds. Release and repeat with the other leg.
Hip Flexor Stretch
Start in a lunge position with your right foot forward. Lower your left knee to the ground and shift your weight forward, feeling the stretch in your left hip flexor. Hold for a few seconds, then switch legs.
Bicycle Crunches
Lie on your back with your hands behind your head. Lift your legs off the ground and alternate bringing your right elbow to your left knee, then your left elbow to your right knee.
Squats
Stand with your feet shoulder-width apart. Lower your body down as if you were sitting in a chair, keeping your back straight and your weight on your heels. Push back up to the starting position.
Step-ups
Find a step or bench that is knee-height. Step up onto the platform with your right foot, then bring your left foot up to join it. Step back down with your right foot, then your left. Repeat for several reps, then switch sides.
Remember to start slowly and gradually increase the intensity and duration of your exercises as your hip flexor strength improves. It’s also a good idea to consult with a healthcare professional if you have any underlying health conditions or concerns.
