Tight hip flexors are common, particularly in individuals who sit for prolonged periods or train regularly. This can lead to reduced hip mobility, discomfort in the front of the hip and increased strain on the groin and lower back. The hip flexor stretch helps restore flexibility and is commonly used in rehabilitation programmes for groin and related injuries.
How to perform the hip flexor stretch:
- Kneel with one knee on the floor and the other foot in front, with the knee bent.
- Keeping your upper body upright, gently push your hips forward until you feel a stretch at the front of the hip on the back leg.
- Hold the position for 10–30 seconds, then relax.
- Repeat on both sides as required.
Why this exercise is important
Tightness in the hip flexors, including the iliopsoas and rectus femoris, can alter pelvic position and affect normal movement patterns. This may contribute to groin pain, reduced range of motion and increased load on surrounding structures.
This stretch forms part of our groin strain rehabilitation programme, where exercises are progressed step by step to restore mobility, reduce pain and support a safe return to activity.
