Stretch & Strength: Hip Flexors – Mobility That Lasts

Tight hip flexors can make it harder to stand tall, limit your stride length, and contribute to lower back or hip discomfort. These muscles are constantly engaged when sitting, which means they often need both stretching and strengthening to stay balanced.

Stretching can restore range of motion, but without strength work, the benefits won’t last. Pair your stretch with activation (waking the muscles up) and integration (using them in a movement pattern that supports real-life activities).

Choose one of each, and you’ll keep your hips moving well while protecting your lower back.

Activation: Supine Marching or Banded Hip Flexor Lift

Purpose: Activates the hip flexors in a controlled, low-load position to improve strength and stability.

How: Lie on your back with knees bent. Lift one knee toward your chest, keeping your lower back on the floor. For more challenge, place a mini band around your feet and lift against its resistance.

Why It Works: Strengthens the hip flexors through their full range without excessive strain, helping maintain mobility after stretching.

Integration: Walking Lunge with Twist

Purpose: Opens the hip flexors on the trailing leg while engaging the core and improving rotational mobility.

How: Step forward into a lunge. As you lower into the lunge, rotate your torso toward the front leg. Step forward into the next lunge and repeat, alternating sides. Arms can be behind head or down by sides.

Why It Works: Combines hip mobility, core stability, and strength in a functional movement pattern used in walking, running, and sports.

How to Use This

After your stretching session (or at home), do:

• Supine Marching or Banded Hip Flexor Lift: 2–3 sets of 8–12 reps per side

• Walking Lunge with Twist: 2–3 sets of 8–12 reps per side

These exercises can be scaled back to make them easier or progressed to give your body a bigger challenge. Reach out to me to learn how.

Consistently pairing your stretches with these moves helps you turn short-term relief into lasting hip mobility and strength.

Have questions or want to schedule your next stretch or strengthening session? Reach out—I'm happy to help.