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4 Exercises To Target Your Hip Flexors for Pain Relief


Filed Under (General) by Rick Kaselj

I hope you enjoyed yesterday’s article where I talked about knee pain.

In today’s article, I wanted to talk about another problem that people have when they sit a lot which is hip flexors pain. I have four exercises below that you can do to help relieve your hip flexors pain.

So, check them out and let me know how they go.

Take care!

~ Rick


In this video, I wanted to show you four different exercises that target your hip flexors in order to decrease the pain in them, loosen them up, and stretch them out.

4 Exercises To Target Your Hip Flexors for Pain Relief

CLICK HERE to watch the YouTube video.

#1- Hip Flexor Massage

Hip Flexor Massage

Hip Flexor Massage

The first exercise involves foam rolling. I will get Andrea to demonstrate it. You need a full-sized foam roller. Start just above your hip and roll down just above your knee and then come back up to your hip. We are focusing on the superficial hip flexor called rectus femoris. We are loosening up that muscle by doing this hip flexor massage.

Start with five repetitions, going up and down. See how it feels on one side and progress to 10 repetitions.

#2 – A Tennis Ball into the Hip Flexor

Have that tennis ball in that hip area and move up and down, side to side, and in circles. This is a great hip flexor exercise that releases the hip flexors, the rectus femoris muscle in that hip flexor area to decrease the stress, tension, and pain in the hip and in your hip flexor.

A Tennis Ball into the Hip Flexor
A Tennis Ball into the Hip Flexor

So we end up doing things in a specific order with the foam roller. We kind of worked on things in a superficial way. We worked on the whole muscle in order to massage that hip flexor and then with the second one, we targeted releasing that hip flexor and loosening up that hip flexor in order to help when it comes to hip flexor pain.

Perform five repetitions of this exercise on one side and then get up and see how those hip flexors feel. If better, then go through the other side. You can also progress to 10 repetitions.

#3 – Press Up

Press Up

Press Up

You are lying on your stomach. Hands are underneath your shoulders. And then you are going to push up and arch through the back. Here, you are working on the mobility in your back but then you are also stretching the front of those hip flexors, and then coming back down. Hold this position for two or three seconds or even five seconds and see how it feels. Go through two repetitions then get up. See if that area is loosened up. See if you are able to squat better and then progress the length that you hold the position for 10 to 20 seconds.

And as you saw with Andrea, when you are doing that press up movement, you want to make sure that your hips are coming off the mat so you end up having a good hip flexor stretch. With this exercise, again, we are targeting the rectus femoris muscle.

#4 – 90-90 Hip Flexor Stretch

The front foot is at 90, ankle, knee, and hip and same as the back one where your hip, knee, and ankle are at 90 degrees. Tighten up that abdominal area, bring one arm straight up overhead, and then bring the hips forward. Now with this exercise, we are specifically targeting more of the deeper hip flexor muscle called iliacus.

90-90 Hip Flexor Stretch

90-90 Hip Flexor Stretch

There is a second one that we can do in this position that targets the psoas. Same thing, 90-90, arm overhead, hips forward, and then we can add a little bit of a side bend. What you will feel is that stretch moving deeper into that spine area.

90-90 Hip Flexor Stretch with Side Bend

90-90 Hip Flexor Stretch with Side Bend

You are looking for a light stretch. You are not trying to rip apart the muscle.

Go with two repetitions on each side holding for about 20 seconds.

There you go. Those are the four exercises to do in order to help you with hip flexor pain, hip flexor tightness, and loosen things up. Make sure to do them in the order that I listed them off and in the reps and sets that I recommended. You can do these exercises every day. You just need to have that balance on how many sets and reps you do. Like I said, with the foam rolling one, you want to look at 5 to 10 repetitions. You are not looking at doing 50 repetitions.

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program here:

Unlock Your Hip Flexors

Take care!

Rick Kaselj, MS


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