Exercises for Tight and Painful Hip Flexors
Overview
Relieve tight and painful hip flexors with effective exercises. Improve flexibility and reduce discomfort. 
Level
Beginner
Targets
Hips
Step by Step Instructions
- Sit tall in a chair with feet flat, spine upright, and gaze forward.
- Lift one thigh so the hip is above 90°, then lower only to 90° (don’t drop below).
- Optionally place a hand over the front of the hip to feel the hip flexor contract; keep posture tall.
- Repeat 15 reps, then switch legs; complete 3 sets per side.
- Progression: loop a light elastic band around both feet for added resistance and repeat Steps 2–4.
- Move to the floor: sit upright with legs extended in front; hands on the floor by your hips for support; chest up, head neutral.
- Lift one straight leg a few inches; lower to a hover (don’t touch down); repeat smoothly.
- Do 15 reps per side, 3 sets per side.
- Progression: place a small object beside your foot and lift the leg up and over the object; increase object height as you improve.
- Throughout: keep your back straight, move slowly and with control, and stop if pain increases.
[Video Transcript]
If your hip flexors feel tight and sore and you’ve been stretching them with no relief, the issue may be weakness rather than tightness. Here are some strengthening options. For a beginner exercise, sit tall in a chair and lift one leg past 90 degrees at the hip, then lower only to 90 degrees (or just above) before lifting again. You can place a hand at the front of the hip to feel the muscle working. Keep your back straight, eyes forward, and avoid dropping below 90 degrees to prevent the quadriceps from taking over. Repeat on both sides. If that’s easy, add an elastic band around the feet for resistance or move to the floor.
On the floor, sit upright with your legs extended in front of you and hands on the ground for support if needed. Lift one leg off the ground, then lower it, hovering just above the floor before lifting again. Keep your back straight and your gaze neutral. Perform on both sides. To progress, place a small object beside your foot and lift the leg up and over it; increase the object’s height as you improve. These progressions also challenge your core, maintain good posture throughout.
Aim for three sets of fifteen repetitions per side. You should feel the work in the hip flexor/groin area; consistent strengthening may be the key to resolving persistent hip tightness or soreness.
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