4 Best Moves to Improve Hip Flexibility

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#1 – Foam Rolling Out the Quads

Move over on your stomach and then go up on to your forearms maintain proper alignment with your head, shoulders, hips and legs. Position the foam roller just about your thigh level and then roll through your quads just below the hip joint and below the knee. Return to starting position and repeat movement.

Foam Rolling Out the Quads

Start off with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is moderate. The purpose of the exercise is to work on improving hip flexibility.


#2 – Tennis Ball into the Glutes

Begin in an upright sitting position. Place the tennis ball around the hip joint area and put enough weight against the ball. Move your glutes around the ball, massaging the hip joint area. Repeat the movement.

Tennis Ball into the Glutes

Start off with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is moderate. The purpose of the exercise is to work on the hip joint area and the muscles around it.


#3 – Hamstring Stretch on the Wall

Move toward the wall, and then lie on your back on the floor with your hands at your sides. Raise either just one or both legs up against the wall. Hold this position for 10 seconds, maintaining good breathing. Lower both legs back down to return to the starting position and repeat the movement.

To intensify the exercise, move your seat closer to the wall as you go through the movement.

Hamstring Stretch on the Wall

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of the exercise is to stretch out the hamstrings to help improve flexibility in the hips.


#4 – Low Lunge

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Take a big step back with one foot and drop your back knee down to the ground. Tighten up your glutes and abdominal area and bring your hips forward. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite leg.

Low Lunge

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of the exercise is to stretch out the front of the hips.

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.

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