heupflexorstretch

Heupflexorstretch, or hip flexor stretch, is a simple exercise aimed at lengthening the hip flexor muscles at the front of the hip. Tight hip flexors are common and can limit hip extension, contribute to lower back discomfort, and affect movement efficiency. Regular hip flexor stretching can improve hip mobility, posture, and overall movement quality.

Anatomy and function: The primary hip flexors are the iliopsoas (psoas major with iliacus) and the rectus femoris. Other contributors include the tensor fasciae latae and sartorius. These muscles cross the hip joint to lift the thigh. Shortness or weakness can influence pelvic tilt and lumbar curvature.

Techniques: Several common approaches exist. A kneeling hip flexor stretch (lunge) involves a tall torso, a forward knee above the ankle, and a planted back knee with the pelvis tucked under. A standing hip flexor stretch alternates stance with a forward leg and a posterior tilt of the pelvis. The couch stretch places the back foot on a raised surface while the knee rests behind. Hold each stretch for 15–60 seconds, 2–4 repetitions per side, and progress gradually. Dynamic or active variations can be used as part of warm-ups.

Safety and tips: Warm up before stretching, avoid forced pain, and maintain a neutral spine with the pelvis squared. Use a cushion under the back knee if needed and avoid deep hyperextension of the spine. Start with gentle ranges and increase intensity gradually.

Benefits and applications: Improved hip extension and mobility can support better squats, deadlifts, running form, and daily movement. The stretch is commonly used by athletes, desk workers, and individuals experiencing hip flexor tightness or lower back discomfort. See also hip mobility exercises and general stretching routines.