Hip flexors include multiple muscles: psoas major, iliacus, rectus femoris, and tensor fasciae latae. Each contributes differently to hip function. Tight hip flexors pull the pelvis forward, creating low back strain and limiting glute activation. Sitting shortens these muscles progressively. This routine addresses all hip flexor muscles through varied positions and movement patterns. Each exercise targets slightly different tissue, ensuring comprehensive coverage. Get your personalized hip flexor routine: Start your 14-day free trial Standing Hip Flexor Work Standing positions allow hip extension while maintaining pelvic control. JME 124 Holding onto a wall or your chair, extend one leg back. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Kneeling Hip Flexor Stretches Kneeling positions increase stretch intensity on the psoas and iliacus. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 138 Standing with one foot in front of the other, extend the same arm as the foot in front up over your head. Rectus Femoris Focus The rectus femoris crosses both the hip and knee. These exercises address that unique anatomy. JME 181 Once you find stability standing on one leg (you can hold onto the back of your chair or desk), hold onto your foot to feel a gentle stretch in your quad and/or hip flexor. JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. Dynamic Hip Flexor Mobility Movement-based exercises improve hip flexor function during activity. JME 127 Holding onto the wall or your chair, lift one leg to 90 degrees, return to the ground, then do the same with the other leg. JME 140 Standing, while maintaining a 90 degree bend at your knee, lift your leg to find your end range of motion. Once found, return to the floor and do the other leg. Hip Flexor Integration These exercises challenge hip flexor length while engaging core and glute muscles. JME 118 Push your chest forward for an extension. JME 146 Either with your hands above your head or holding onto your chair, lift one leg up to 90 degrees. Then, bend at your hips to rotate your upper body toward the floor. Routine Guidelines Perform this routine daily if you sit more than 6 hours. Each exercise gets 30-45 second holds or 10-12 repetitions. The full sequence takes 10-12 minutes. Focus on maintaining neutral spine position during all movements. After prolonged sitting, even brief hip flexor stretches prevent adaptive shortening. A 60-second stretch every 2 hours helps significantly. Complete Hip Health Hip flexor mobility is one component. Complete hip function requires glute strength, hip mobility in all planes, and core stability. simplmobility provides joint-specific programming for comprehensive hip health. Start Your Free Trial