Hip Flexor Stretches for Sitting and Running
Low-lunge, couch, and pelvic-tilt stretches for the front of the hips.
Hip flexors can feel guarded after sitting or hard training. A slight pelvic tuck and relaxed ribs make hip-flexor stretches more specific.
- Stretches
- 7
- Routines
- 6
- Avg.
- 2m
Stretches
Best hip flexors stretches
Low Lunge Reach
Step one foot forward, lower the back knee, and reach the same-side arm overhead.
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Couch Stretch
Place one shin against a wall or couch and lift the torso gradually.
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Side-Lying Quad Stretch
Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.
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Lizard Lunge
Step into a wide lunge with both hands inside the front foot.
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Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
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Standing Hip Flexor Tilt
Step into a short split stance and tuck the pelvis until the back hip opens.
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Prone Quad Strap
Lie on your stomach and use a strap or hand to draw one heel toward the glute.
View stepsRoutines
Guided routines that include this area
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
Hip Opener Flow
A deeper hip routine for glutes, adductors, hip flexors, and rotation.
FAQ
Why do I feel hip flexor stretches in my low back?
Your low back may be extending instead of the front hip opening. Shorten the stance and gently tuck the pelvis.
Are couch stretches beginner friendly?
They can be intense. Start with low lunge reach or standing hip flexor tilt before using a wall or couch setup.