Hip Flexors Training Routine for Beginners

The human body has muscle joints. Whenever you create a movement in these parts you are releasing the tension between 2 joints. Flexor is when you decrease the angle between the bones that converge at the joint. Hip Flexor is referring to our inner hip muscles.

Tight Hip Flexors

Tight hip flexors are a growing problem for people who spend more time sitting. In a sitting position, the hip flexors are in a shortened position which over time makes the muscles tight in the hip area. When the muscles around the hip become tight, it results to pain in the hips and the lower back region which may eventually lead to further damages or injury.

Shortened hip flexors when suddenly stretched by sudden activities such as running to catch a bus, falling, or even sudden jerks (movements that are beyond the stretches the muscles is not accustomed to) can cause added pain in the upper part of the groin area.

Hip Flexor Routines

An article in Buffedd talks about a program that helps unlock and fix impaired hip flexors that may cause damage to other body parts.  Hip flexor stretches are recommended to keep the muscles from tightening. These stretches will also help boost your energy and prepare your body for strenuous activities ahead.

Below are Hip Flexors Routines you can do. These stretching exercises can be done daily. Incorporate some strength exercises to these routines 2-3 times in a week:

Straight Leg Pendulum

  • Begin with lying your back down
  • Arms must be in a t-position
  • Legs must be kept up and straight
  • Feet must be together and toes must be in a pointed position
  • Inhale and exhale slowly while lowering your legs few inches to the left
  • Make sure not to touch the floor
  • Inhale and exhale while slowly going back to original position
  • Do the same to the right

Straight leg raise

  • Begin with lying your back down
  • Palms must be by your side
  • Slowly take turns and extend each leg up
  • Raise your leg for at least 5 seconds
  • For starters, leg must be raised on 45-degree angle
  • Opposite leg must be bent from your knees and foot must be planted on the floor


  • Stand in a comfortable position
  • Do inhale and exhale strategy at least 5 times
  • Eyes must be looking straight ahead
  • Then take a step forward with your right foot
  • Slowly bend the extended knee while transferring the weight or your body on your right foot.
  • Slowly lower your body until you are able to make the lunge position making your left knee slowly hit the ground.
  • Right knee must be positioned above the right ankle
  • Do the same process with your left knee

Skater Squats

  • Bend your hips and knees comfortably
  • Lower your back close to the ground while keeping your back straight
  • Do not exert too much to avoid hurting yourself
  • Chest muscles will be lifted
  • Once squat is completed, slowly put your weight to left or right leg
  • Alternate legs for 5 or 10 times

Hip Flexion in seated position

  • Sit in a comfortable position making sure your back is straight
  • Slowly raise your right knee bringing it close to the chest
  • Make sure not to let your thigh muscles roll in and roll out
  • Stay in this position for 5 seconds then slowly go back to original position
  • Do it again on the opposite knee

These exercises are great to help unlock tight hip flexors. If you suspect an injury and experience pain while doing these exercises, it is always best to consult a professional.