BEST FIX For Tight/Painful Hip Flexors!, by Squat University on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for two or three minutes with a brisk walk, marching on the spot or ten slow bodyweight squats. Cold muscles resist stretching, so do not skip this.
Kneel on one knee with the other foot flat in front, both knees at about 90 degrees. Tuck your tailbone under and squeeze the glute of the kneeling leg.
Hold that tucked position for 30 to 60 seconds while breathing slowly. You should feel a stretch at the front of the kneeling hip, not in your lower back.
Raise the arm on the kneeling side overhead and lean slightly away from that leg. Hold for 20 to 30 seconds, then swap sides and repeat the whole stretch.
Set up the couch stretch: put the back foot up on a couch or bench with the knee on the floor close to the wall. Tuck your pelvis and squeeze that glute.
Hold the couch stretch for one to two minutes per side. Keep your ribs down and your lower back flat instead of arching to get lower.
Finish with glute bridges, two sets of 10 to 15 reps, squeezing your glutes at the top. Strong glutes help hold the pelvis in a better position.
Retest by standing tall and squeezing your glutes. Repeat the routine daily or at least four times a week for a few weeks.
Tips and common mistakes
If you feel the stretch in your lower back rather than the front of the hip, tuck your tailbone harder and squeeze the glute.
Never bounce in the stretch. Hold still and let the muscle relax as you breathe out.
Stretch after a run or a warm shower, when the muscles are already warm.
Stop if you feel sharp pain or pinching in the hip joint, and get it checked if it keeps happening.
Questions
How often should I do this hip flexor routine?
Daily is fine, and four sessions a week is enough to see change. Keep each session to about 10 minutes.
How long until my hip flexors stop feeling tight?
Most people notice less tightness in two to four weeks of consistent stretching and glute work. Sitting for long stretches slows progress, so stand up every hour.
Should I stretch before or after running?
Do the dynamic warm-up before you run and save these long holds for afterwards. Long static holds right before a run can dull your power output.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
