What are hip flexors?

The fourth of a 4 Part Series.

Hip flexors are muscles located at the front of the hip. They help to bend and lift legs when walking, running, climbing stairs, sitting and bending over. Hip flexors can become stiff/tight upon extended periods of sitting.

When bending, the 2 hip flexor muscles involved are the psoas and iliacus. (The psoas starts at the lumbar vertebrae/ lower back and connects to the top of the femur (thigh); the iliacus runs from inside the pelvic bone to the femur.) Stretching can help keep these muscles from stiffening.

The rectus femoris and sartorius muscles are also hip flexors. These work to flex the hip (bring knee closer to chest) and extend (straighten) the knee. (The rectus femoris goes down the length of the thigh; the sartorius muscle runs diagonally from the hip to the knee. The sartorius is the longest muscle in the body.)

When sitting for long periods of time, the hip flexors can tighten and shorten, causing stiffness and discomfort. Low back pain can develop because these muscles attach to the pelvis and lower back.

Hip flexor stretches may help. These stretches work to stretch and lengthen the hip flexors helping to relieve tightness, increase flexibility and range of motion in the hips.

The stretches outlined below may help to relieve tightness and pain in your hips.

1. Kneel on right knee.
2. Put left leg in front with the knee bent at a 90° angle, foot flat on the floor.
3. Place hands on thigh for support.
4. Lean forward, pressing right hip forward while keeping your left foot on the floor.
5. Feel the stretch in the front of right thigh and hip.
6. Hold for this position for 7 to 15 seconds. Return to starting position.
7. Repeat on other side.

1. Place left foot on step.
2. Bending right knee, raise right leg/hip right angle.
3. Hold a few seconds, then lower leg.
4. Repeat on other side.
5. Perform several reps on each side.

If you feel unbalanced while doing this stretch brace yourself with one hand, using a firm support such as a countertop or wall or heavy piece of furniture.

1. Stand on right leg and place right hand on a support (chair, for example).
2. Using the left hand, grasp left foot/ankle and hold left foot toward buttocks.
3. Push left foot out against hand lifting left leg. Go to a position of MILD stretch.
4. Repeat on other side.

1. Lie on back.
2. Lift right leg keeping knee straight.
3. Slowly lower right leg, taking 3 to 5 seconds to do so.
4. Repeat on other side.

1. Lie in a supine position with feet shoulder width apart.
2. Slowly lift hips toward the ceiling.
3. Hold a few seconds.
4. Slowly lower to start position.
5. Repeat several times.

1. Standing, place a loop band around thighs or ankles.
2. Take a step to the side. From this position lift leg out to the side.
3. Slower return leg back to start position, taking 3 to 5 seconds to do so.
4. Repeat on other side.