Hip Flexor Stretch (for lower back and hip flexibility)
Tight hip flexors are one of the most common mobility issues we see across our Invigor Health clinics in Bondi Junction and Maroubra. Long hours of sitting, high-volume training, and poor postural habits all contribute to hip stiffness and discomfort, especially in active adults, office workers, runners, and gym-goers. Understanding how to stretch hip flexors safely and knowing when physiotherapy is needed can improve your movement, comfort, and performance. We have explained what your hip flexors do, why they become tight, and how the right hip flexor stretches restore function.
Understanding Your Hip Flexors
Your hip flexor muscles are a group of muscles at the front of the hip responsible for hip flexion, lifting your leg, bending forward, walking, running, and stabilising your pelvis. The key muscles include:
Psoas Muscle
Attaches from your lower spine to your thigh bone. Tightness here often contributes to lower-back discomfort.
Iliacus Muscle
Connects your pelvis to the femur, working with the psoas to drive hip lifting and stabilisation.
Rectus Femoris
The quadriceps muscle runs down the front of the thigh, contributing to both hip flexion and knee extension.
Sartorius Muscle
Runs diagonally across the thigh, assisting in hip rotation and hip flexion.
When these muscles shorten, usually from sitting long periods, heavy training loads, or posture imbalances, the result is tight hip flexors, reduced hip extension, and increased stress on your lumbar spine and pelvis.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
Why Tight Hip Flexors Cause Pain and Stiffness
Sitting for long hours places the hip in a constantly flexed position. Over time, this leads to stiffness, discomfort, and a limited range of motion. Many Sydney office workers, athletes, and gym-goers struggle with:
- Tight hip flexors when standing up
- Difficulty straightening the hip fully
- Stiffness when walking, running, or squatting
- Lower-back pain caused by excessive anterior pelvic tilt
- Sore hip flexors after training
Benefits of Hip Flexor Stretching
Adding regular hip flexor stretches to your routine improves the mobility of your hips and reduces strain on surrounding joints.
Key benefits include:
- Reduced stiffness and front-hip discomfort
- Better walking and running mechanics
- Improved posture and pelvic alignment
- Reduced lower-back pain
- Greater hip extension for squats, lunges, and sports
- Enhanced flexibility for daily movement
Physiotherapists at Invigor Health ensure you stretch safely, avoid overstraining, and apply cues that prevent compensations through your lower back.
How to Perform Effective Hip Flexor Stretches
Below are two physiotherapy-recommended options. Each variation is safe for most people and can be adapted for beginners, athletes, and older adults, depending on mobility and comfort.
1. Kneeling Hip Flexor Stretch (Beginner Hip Flexor Stretch)
This is one of the best hip flexor stretches for beginners and helps loosen tight hip flexors without placing pressure on the lower back.
How to Do It
- Begin in a kneeling position.
- Step your right foot forward so the knee forms a 90° angle.
- Engage your core to prevent over-arching in the lower back.
- Gently shift your weight forward until you feel a stretch at the front of the left hip.
- Keep your torso upright and shoulders relaxed.
- Hold the stretch for 30 seconds and accumulate up to 60 seconds on each side.
Where You Should Feel It
The front of the hip, down into the upper thigh—never in the lower back.
Why It Works
This stretch targets the psoas and iliacus and is a staple in physiotherapy programs for sore hip flexors and postural tightness.
2. Supine Hip Flexor Stretch (Floor Hip Flexor Stretch)
Also known as the supine hip flexor stretch, this variation is ideal for people with back pain or those who cannot kneel comfortably.
How to Do It
- Lie flat on your back with both legs extended.
- Bring your right knee towards your chest, holding behind the knee.
- Press your left leg gently into the floor to increase the stretch.
- Hold 10–30 seconds and repeat 3–4 times each side.
Where You Should Feel It
A long, comfortable stretch at the front of the hip and thigh.
Why It Works
This stretch isolates hip flexor length without putting strain on the spine, making it one of the best stretches for hip flexors in older adults and post-operative patients.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
Common Stretching Mistakes
Many people unknowingly perform hip flexor stretches in a way that reduces effectiveness or increases discomfort. The most common issue is arching the lower back, which shifts the stretch away from the hip and into the spine. Leaning too far forward, holding the breath, or pushing into sharp pain are also frequent mistakes. Physiotherapists correct these patterns by teaching proper pelvic alignment, controlled breathing, and stability through the torso.
How Invigor Health Uses Hip Flexor Stretching in Treatment
At Invigor Health, stretching is only one part of a broader physiotherapy approach designed to fix tight hip flexors long-term. Each patient undergoes a movement assessment to determine the actual cause of their hip restriction. For active individuals, this often involves analysing running mechanics, squat depth, or hip stability during strength training. For aged patients, the focus revolves around gentle mobility restoration following hip replacement or knee surgery.
Ryan Dorahy’s sports physiotherapy background informs our method. We combine manual therapy, mobility techniques, strength programming, and movement retraining to address the true source of tightness. In many cases, exercises for hip flexors and strengthening the surrounding muscles are paired with targeted hip flexibility stretches to create lasting change. Patients receive personalised programs that include the best hip stretches and the correct progression of hip flexor exercises to maintain long-term mobility.
When You Should Avoid or Modify Hip Flexor Stretches
People experiencing acute hip pain, nerve-related symptoms, or significant lower-back discomfort should avoid stretching until they receive a professional assessment. Those recovering from surgery may need specific modifications to protect healing tissues. If stretching causes more pain than relief, worsens back symptoms, or feels unstable, a physiotherapist should evaluate whether the restriction is muscular, joint-related, or nerve-driven.
Conditions That Benefit From Hip Flexor Stretching
Hip flexor mobility work is highly effective in treating many injuries that can be treated with physiotherapy. Runners with hip flexor tendinopathy usually notice improved stride mechanics. Office workers gain relief from postural back pain caused by sitting. Individuals with anterior pelvic tilt benefit from restored hip extension. People with tight hips during squats or lunges often move more comfortably after improving flexibility. Whether the issue is muscular tightness, poor mechanics, or overuse, physiotherapy helps determine the safest and most effective way to fix tight hip flexors.
If you’re dealing with stiff hips, discomfort while standing, or sore hip flexors during exercise, our physiotherapists in Bondi Junction and Maroubra can guide you through the safest and most effective way to improve your mobility.
Book your physiotherapy session today.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
Exercise For You
Strengthening Exercises
Flexibility and Mobility Exercises
Stability and Balance Exercises
Rehabilitation and Injury-Specific
- Rotator Cuff Exercises
- Knee Extension
- Ankle Pumps
- Hip Abductor Exercise
- Clamshell Exercise
- IT Band Stretch
- Patella Mobilizations
Posture and Core Activation
- Pelvic Tilts
- Dead Bugs
- Superman Exercise
- Bracing Techniques
- Cobra Stretch
Cardiovascular Rehabilitation Exercise
- Low-Impact Walking
- Cycling
- Swimming
- Rowing Machine
Neurological Rehabilitation Exercises
- Tai Chi for Balancing
- Heel-to-Toe Walking
- Motor Control Exercises
- Coordination Drills
Post-Surgical Rehabilitation
- Shoulder External Rotation
- Hip Replacement Exercises
- Knee Replacement Rehabilitation
- Ankle Mobilizations
Breathing and Relaxation Exercises
- Diaphragmatic Breathing
- Pursed Lip Breathing
- Box Breathing
Pilates and Stability Exercises
- Pilates Leg Circles
- Pilates Roll-Ups
- Plank Variations
- Bridge with Marching
Frequently Asked Questions
How do you release a tight hip flexor?
To release tight hip flexors, incorporate hip flexor stretches such as the kneeling stretch or floor stretch, while focusing on proper posture and breathing. Strengthening exercises for surrounding muscles, like the glutes and core, can also help.
How to tell if you have tight hip flexors?
Signs of tight hip flexors include stiffness when standing up after sitting, difficulty straightening the hip fully, and pain or discomfort in the front of the hip or lower back during activities like walking or running.
What is the fastest way to heal a hip flexor?
Rest, gentle stretching, and strengthening exercises for the hip flexors, glutes, and core can help heal tight hip flexors. Physiotherapy treatment may also include manual therapy and targeted exercises to speed up recovery.
Can tight hip flexors cause sciatica?
Yes, tight hip flexors can compress the sciatic nerve, leading to sciatica-like symptoms such as pain or tingling in the lower back, buttocks, and legs.
Is walking good for hip flexors?
Yes, walking is beneficial for hip flexors as it promotes circulation and helps maintain flexibility. However, it should be paired with stretching to address tightness.
What is the root cause of tight hip flexors?
The root cause of tight hip flexors is often prolonged sitting, poor posture, or overuse in activities like running or cycling. Imbalances in muscle strength, especially in the glutes and core, can also contribute.
How should I sleep to loosen my hip flexors?
To loosen tight hip flexors while sleeping, try sleeping with a pillow under your knees to keep your hips in a neutral position. Sleeping on your back with your legs slightly bent can help avoid excessive hip flexion.
Can a weak core cause tight hip flexors?
Yes, a weak core can lead to compensation by the hip flexors, which work harder to stabilize the pelvis and lower back, resulting in tightness over time.