Hip Flexor Stretches
How to Stretch Your Hip Flexors
Hip flexor stretching exercises are designed to stretch the hip flexor and adductor muscles, improving hip flexibility and helping to reduce hip and groin pain. The stretches below can help restore comfortable hip movement — watch the video below for a full demonstration of each one.
If you’re in Townsville and want to find out what can be done to treat hip or leg pain, our Hip and Knee Pain Guide explains your treatment options, or you can book an assessment or just call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every stretch suits every person, and the right starting point depends on your specific assessment.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Hip Flexor (Psoas Muscle) Stretch
What This Exercise Helps With
This stretch targets the psoas muscle at the front of the hip, helping to ease tightness that can contribute to hip and low back discomfort.
How to Perform This Exercise
- Kneel on one knee with your other leg forward, keeping your back straight and avoiding tilting forward or back
- Lunge forward through the kneeling leg until you feel a stretch through the front of your hip
- If you don’t feel a stretch, bend your kneeling knee and hold with your hand, or lean it against a wall
- Hold for 30 seconds
How Often Should I Do It?
Repeat each side twice. This can be done up to twice a day.
Important Tips
- Keep your back straight and hips facing forward throughout
- Move into the stretch slowly — don’t force the lunge
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
What This Exercise Helps With
This stretch targets the adductor muscles on the inside of the hip and thigh, helping to improve hip flexibility and ease tightness.
How to Perform This Exercise
Kneel on one knee with your other leg forward, keeping your back straight and avoiding tilting forward or back
Move your front leg out to one side
Lean forward and towards your front leg until you feel a stretch through the inside of your hip
Hold for 30 seconds
How Often Should I Do It?
Repeat each side twice. This can be done up to twice a day.
Important Tips
Keep your back straight throughout
Move into the stretch slowly — don’t force the lean
Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Seated Adductor Stretch
What This Exercise Helps With
This stretch targets the adductor muscles on the inside of the thigh, helping to improve hip flexibility and ease tightness.
How to Perform This Exercise
- Sit on the floor with the soles of your feet together
- Let your knees fall towards the ground until you feel a stretch — if it’s too much, move your feet further away from you
- Relax in that position — the stretch should ease off within the hold
- Hold for 30 seconds
How Often Should I Do It?
Repeat as needed. This can be done up to twice a day.
Important Tips
- Relax into the stretch rather than forcing your knees down
- Do not bounce your legs
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Quad Stretch
What This Exercise Helps With
This stretch targets the quadriceps muscle at the front of the thigh, helping to improve hip and knee flexibility.
How to Perform This Exercise
- Stand and hold on to a bench or table for support
- Lift one leg off the ground and hold your foot against your buttock
- Check your posture — hips facing forward, pelvis not tilted forward or back
- Hold for 30 seconds
How Often Should I Do It?
Repeat with the other leg. This can be done up to twice a day.
Important Tips
- Keep your standing knee soft, not locked
- Keep your hips facing forward throughout
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Still Struggling With Hip or Low Back Pain?
If hip pain, low back pain or restricted movement are continuing despite stretching, it may be time to have the problem properly assessed.
A professional examination can help identify whether joint restriction, muscle tightness, movement control or another factor may be contributing — and whether stretching, chiropractic care or referral for further assessment is the most appropriate next step.