Tag Archives: stretching for hip flexor improvement

Why Your Hip Flexor Is An Important Area

hip flexor

Photo by rawpixel.com on Unsplash

So many people sit for hours upon end in their jobs. We have noticed an abundance of health problems with people’s knees and hips. Many of these problems would not develop with proper exercise and maintenance of the hip flexor.

What Is The Hip Flexor?

Hip flexor is a group of muscles. They are attached to your thigh bone, run up and attach at your pelvis and the lumbar spine. These are the muscles that keep your lower back and hips strong to maintain your posture and alignment.

There are many muscles in the hip flexor group:

  • The inner thigh muscles
  • All the inner hip muscles
  • The gluteal muscle
  • And the rest of the thigh muscles

What Functions Does The Hip Flexor Have?

The hip flexor helps keep your lower body… Your legs, hips and other parts of the body moving in full range. It helps you move your legs from side to side and drawing them up to your torso. It holds your lower body stable and keeps your spine and pelvis strong.

When people have pain in their lower back, pelvis and hips, it is often a sign of a weak hip flexor. A weak hip flexor will pull your pelvis and lower lumbar out of alignment.

Common problems related to a bad hip flexor

If you suffer from any of the following problems, it could be in direct relation to the hip flexor:

  • Constant pain in your lower back, legs or hips.
  • An inability to exercise at a rate you once could.
  • Pain while walking.
  • Loss of sexual performance.
  • Bad posture.
  • Digestive issues.
  • Trouble sleeping.
  • Anxiety.
  • Just overall sluggishness throughout the day.

While I not a physician, I have seen that these are common results from a weak hip flexor.

I do suggest you see your Doctor with any of these and just ask him/her if the hip flexor may be the problem.

How To Unlock And Strengthen The Hip Flexor

It is one of the most difficult muscle groups to exercise.


Because they are buried deep and there is a proper order to stretch and exercise them right. I am going to tell you various hip flexor exercises, but I want to say, the order you do these is important.

I will share a link to a hip flexor trainer at the end who can help you follow a systematic method to build your hip flexor correctly. So follow along to the end…

Hip Flexor Stretches And Exercises

Here are a variety of stretches and exercises designed especially for the hip flexor:

Butterfly Stretch

Simply sit on the floor with your back straight. Put the soles of your feet together with your knees bent out to the sides. Pull your heels up toward you and hold 10 seconds. Do 20 reps.

Standing High Knees

While standing, bring your bent knee and leg up as high as possible towards your breast. Switch legs and do each 10 times.

Back Bridge

Lie on your back with your knees bent and your feet flat. Put your hands at your sides; they should be able to touch the heels of your feet. Now put pressure on your heels and lift your hips off the floor forming a bridge. Hold for 8-10 seconds. Do 10 – 20 reps.

Deep Squats

Stand upright and at your hips, keeping your upper body straight, squat (bending at the knees) all the way to where your butt is nearly touching the ground. Hold for 5 seconds and stand back up. Do this exercise 10 times.

Straight Leg Lifts

Laying on your back with your palms down at your sides, lift each leg straight up to the highest point and hold 2-3 seconds. Do each leg 10 times.


These are just a few exercises and stretches to help strengthen your hip flexor.

Now as I mentioned earlier, I was introduced to a trainer who has developed the best system to get the most out of your hip flexor.

Rick Kaselj M.S. has developed a comprehensive system to solve the hip flexor problem. I suggest you check out this link: http://www.yourprimalmuscle.com/

Rick will show you the proper order so you can live life fully and comfortably.

I hope this helps you. If you have any questions, just give me a shout out in the comment area below.

And also, please share this with others who may be having these issues too.

Thank you.