Hip Flexors
Exercises that target the hip flexors, grouped by whether they stretch or strengthen it.
The hip flexors are the muscles at the front of the hip that lift the thigh toward the body — chiefly the iliopsoas, plus rectus femoris and tensor fasciae latae. They power stepping, running, and lifting the knee.
Prolonged sitting keeps them in a shortened position, and over time tight hip flexors tip the pelvis forward and exaggerate the low-back curve (anterior pelvic tilt). This is one of the most common posture patterns and a frequent source of low-back and hip tightness.
They respond to targeted stretching (kneeling and standing lunges) combined with glute strengthening and core control. See the hip exercises and the anterior-pelvic-tilt guide.
Stretch the hip flexors
Back Knee Elevated Over-SplitKneeling Runner’s LungeFront Foot Elevated Over-SplitOne-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Strap-Assisted Standing SplitArms-Overhead Quadriceps StretchDoor-Anchored Banded Arabesque HoldDoor-Anchored Arabesque Calf RaiseBalancing Standing Quadriceps StretchDancer’s Pose (strap-assisted)Strap-Assisted Front SplitFront Split with Rear-Foot StrapSeated Rear-Leg Hip Flexor Stretch with StrapFront Split with Bent Rear Knee and StrapFront Split with Rear Quadriceps StretchKneeling Quadriceps StretchStrap-Assisted Pigeon Quadriceps StretchQuadricep StretchSupported Strap-Assisted Arabesque HoldStanding Front Split (over Head)Standing Quadriceps Stretch