Hip Flexor Stretch

An Advanced Alternative to the Traditional Hip Flexor Stretch

Hey gang! Do you have tight hips? If so, don’t worry about it, because you’re not the only ones. Many people are afflicted with the curse of tight hips (even me). Tight hips can be the result of extended sitting, for example someone who works at a computer all day, and also from a lack of stretching in general.

One of the common issues that tight hips can create is known as anterior pelvic tilt. Anterior pelvic tilt posture is when the front of the pelvis drops and the back of the pelvis rises. This happens when the hip flexors shorten and can really make it hard to maximize your core and glutes.


Tight Hip Flexors Associated with Pain

Anterior pelvic tilt has been observed in people with lower back pain, hip pain, knee pain and even flat feet. These chronic conditions can be managed, however, as long as you routinely work on stretching out your hips and enhancing your mobility

The most common stretch for the hip is the half-kneeling hip flexor stretch. This a great stretch when it comes to stretching the hip, but being in a kneeling position can sometimes put unwanted stress on the knee. I am going to show you an advanced alternative to the traditional hip flexor stretch that you can perform in the gym today!


How To Perform This Advanced Hip Flexor Stretch

Things you will need:

  • A Bench
  • Power Rack

Hip Flexor Stretch


To start this stretch, line a bench up in front of the power rack. Make sure the foot of the hip you are trying to stretch is up against the leg of the bench. The foot of the bench will act as a fulcrum. Once you are settled and lined up, lay back on the bench and bring your opposite leg up and rest it on the rack. This position will be held for about 30 seconds and repeated for 3-5 reps, depending on how tight you are.

If you would like to get a little more top to bottom stretch of your obliques, you can hold a resistance band and have a partner pull (not too hard) to open yourself up a bit more. You can see this in the below image.

Hip Flexor Stretch


I hope this new twist on the traditional hip flexor stretch can help you out with any stiffness or pain you may be experiencing due to tight hips. I know it worked for me and I hope it will work for all of you.

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