The Hip Flexor Stretches You Didn’t Know You Needed
Let’s be real for a second. After a run, do you actually take the time to stretch? Or do you grab a drink, scroll your phone, and move on with your day? Most of us are guilty of skipping this step, but here’s the truth. Tight hip flexors can seriously mess with your running comfort and performance.
Why Your Hip Flexors Matter
Your hip flexors help lift your knees and move your legs forward. That makes them key players in every single stride. But they also get tight from the stuff you do when you’re not running—like sitting at your desk, driving, or lounging on the couch.
When your hip flexors are tight, your stride can get shorter. Your lower back might feel achy. And your risk for injury quietly starts to rise.
Five Simple Hip Flexor Stretches Every Runner Should Try
- Kneeling Hip Flexor Stretch
Step one foot forward into a low lunge. Drop your back knee to the floor, gently tuck your pelvis, and shift your hips forward. This stretch targets the deep hip flexors and feels amazing after any run. - Low Lunge with a Twist
Start in a low lunge. Place your opposite hand on the floor and twist your torso toward the front leg. This move opens the hips and gives your spine a nice release too. - Pigeon Pose
From a plank position, bring your right knee forward and rest it in front of you. Stretch your left leg straight back. Fold forward over your front leg and breathe into the stretch. This is a runner favorite for loosening tight hips and glutes. - Standing Quad and Hip Stretch
While standing, bend one knee and grab your ankle behind you. Keep your knees close together and press your hips gently forward. This stretch targets both the front of your thigh and your hip flexor in one easy move. - Bridge Pose
Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling while squeezing your glutes. This one stretches the front of your hips and strengthens your backside too.
Make the Most of Your Stretching Time
Hold each stretch for at least 30 seconds
Breathe deeply and let your body relax
Stretch after your run when your muscles are warm
Add these moves to your regular routine and your hips will thank you
Keep Running Strong
You do not need to spend a ton of time stretching, but just a few minutes after a run can help your body recover faster and feel better. When your hip flexors are loose, your stride feels smoother and your whole body moves more freely. So take a moment, breathe, stretch it out, and get ready to crush your next run.
