If you’re dealing with pain from tight hip flexors, chances are you know what’s causing it: too much SoulCycle or too much time sitting at your desk, to name two likely culprits. What’s less clear is which exercises you should be doing to stretch tight hip flexors and ease the pain.
You’ll also want to avoid any exercises where you’re bringing your legs up toward your torso, such as starfish crunches or mountain climbers. These shorten the hip flexors, and you want to lengthen to relieve tension. Strengthening your glutes and core, on the other hand, trains both muscle groups to fire efficiently, taking the pressure off your hip flexors without destabilizing them entirely.
The Best Exercises for Tight Hip Flexors
If your hip flexors are aching, try the simple routine below first thing in the morning after your body is warmed up and flexible, advises Heffron. You should start to see relief after just a week or two, though the longer you do this hip flexor workout and the more you progress, the more long-lasting relief you'll experience.
A few notes: You want to go slow and controlled, really squeezing your core and glutes with each move to increase stability. Think “rehabilitation” over “workout.” And while you’re probably used to doing more reps or holding a plank for longer than this routine prescribes, the squeeze-and-release happening here (called isometric contraction) helps build endurance in your muscles and recruits more muscle fibers to aid in stabilization, says Heffron. Translation: Work slow now, and when you’re ready, you’ll be able to effectively activate those glute and core muscles when you’re doing faster movements and more reps. (And if you still have hip flexor pain, try these yoga hip openers as well.)
Glute Bridge
A. Lie on back, feet hips-width apart and flat on the floor, arms straight with palms flat on the floor. Tighten abs, aiming to hold this gentle contraction throughout the exercise while still breathing.
B. Keeping shoulders and feet on the ground, squeeze glutes and press hips up toward the ceiling until body forms one line from chest to knees.
C. Pause, then slowly lower back to starting position.
Do 3 sets of 8 reps
Dead Bug
A. Lie on back with arms extended in front of shoulders, pointing toward the ceiling. Bring knees to a 90-degree angle. Tighten abs and press lower back into the floor.
B. Take a deep breath in and, while exhaling, slowly extend left leg toward the floor and bring right arm overhead.
C. Keeping abs tight, slowly return arm and leg to starting position. Switch sides; repeat.
Do 3 sets of 8 reps on each side
Banded Bodyweight Squat
A. Slide a medium-strength looped resistance band over feet and place right above knees.
B. Stand with feet slightly wider than hips-width, toes turned slightly out. Tighten abs, aiming to hold this gentle contraction throughout the exercise while still breathing.
C. Keeping chest and head high, shift weight back into heels, squeeze glutes, and push hips directly back and downward. When lowering hips, continue to press knees outward to keep tension on the resistance band.
D. Once thighs are parallel to the floor, use glutes to rise back up to starting position, continuing to press knees out and engage core.
E. Pause at the top; repeat.
Do 3 sets of 8 reps
Forearm Plank
A. Start in a push-up position, but on forearms instead of hands. Lower hips so body forms a straight line from shoulders to ankles.
B. Tighten core and squeeze glutes as tight as possible. Hold for 15 to 30 seconds while breathing deeply.
C. Release and pause; repeat.
Do 3 sets of 8 reps
