7 Exercises For Sore Hip Flexor

Hip flexors are important muscles that enable movement of the legs. They are put to use when you move your knees towards the chest. Sore hip flexors are common in sportspersons as well as those involved in long hours of sitting. The hip flexors are usually affected in athletes who are involved in repeated running activities. However, those who remain seated for long too are at greater risk of tight hip flexors. This article deals with 7 exercises for sore hip flexor.

7 Exercises For Sore Hip Flexor

Overuse or inadequate use, both conditions can lead to tight and sore hip flexors. When these muscles remain tight, they are at greater risk of injuries when you subject them to sudden activities like running or any form of sport. However regular stretches and strengthening exercises for sore hip flexors can keep them supple and strong.

There are few simple exercises you can do to ease the pain of the hip flexor muscles. Here are the 7 exercises for sore hip flexor.

Lying Hip Flexion

This exercise will kick up the hip exercise sequence since it is a simple move to warm up and build momentum toward the rest of the workout series. This exercise is one of the 7 exercises for sore hip flexor and also help to strengthen the back and the knees.

  • Lie on your back with knees bent with both the legs extended in the front and heels touching the floor.
  • Raise one leg with the knee bent and pull it towards your upper body while keeping the lower leg parallel to the floor.
  • Hold it for 10 seconds and then release. Repeat it 10 times and then perform this on the other side.

Piriformis stretch

  • This too is an effective stretch and one of the popular 8 exercises for sore hip flexor. Make sure you do this stretch slowly and carefully while applying gentle pressure with your hand.
  • Rest on your back with both feet flat on the ground and both the ankles pointing forward.
  • Move the right knee up to the chest region, hold the right knee with your left hand and gently pull towards the shoulder.
  • Hold and stretch, and repeat for each knee.

Butterfly stretch

  • This stretch is helpful groin muscles and for the improvement of the hip rotation to the side. This too is also one of the popular 7 exercises for sore hip flexor.
  • Sit upright with your feet pressed together and your knees tilted and pointing to the sides
  • Hold your feet with your hands and gently push your knees down trying to touch the knees and outer thighs to the floor.
  • You will begin to feel the stretch in your inner thighs, outermost part of the hip and your back area.
  • Hold this position
  • Repeat by moving the knees and thighs up and down like a butterfly to avoid stretching for too long. It also helps to improve circulation and improves flexibility of the hip.

Frog exercise

  • Frog exercise is an excellent exercise for sore hip flexor.
  • Attain a frog position with hands bent at elbows and forearms stretched out. Spread your knees with lower legs spread out behind like a frog. Make sure your back is straight, knees are wider than the elbows and your are supported only at the elbows and knees.
  • Then press the knees towards the floor and widen the distance between them while the upper body may move down towards the floor. Gently rock your body back and forth to feel the stretch in the hips.

Kneeling or runner’s lunge

  • Runner’s lunge releases stress from your hamstring and hips, hence it is one of the 7 exercises for sore hip flexor.
  • Start in a plank direction, carry your left foot up and place it in front while placing both your hands on the knee of the bent leg.
  • Feel the stretch in the hips
  • Hold about five seconds and move the foot back to the plank direction

Squatting Internal Rotation

  • This is yet another dynamic exercise for sore hip flexor.
  • Begin by attaining a full squat position.
  • Rotate one knee to bring the leg inwards such that the knee almost touches the floor in fron of you.
  • Hold this position for a second and then come back to the original squat position.
  • Repeat with the other leg by bending and turning in the other knee.


  • Pigeon pose is a wonderful exercise for the hip. It is one of the 7 exercises for sore hip flexor and helps to strengthen the back as well.
  • Begin with a downward dog; your knees should be under your hips on a mat, and your hands should be slightly forward
  • lower the outer of your right butt to the ground; your right heel should be position at the front of your left heel
  • hold the pose; your inhalation and exhalation should be deep through the nose and maintain even weight on your hips and spine
  • Take time with the position; pigeon position can cause emotional hindrance for people most likely when the hip is tight. If the position is too tight for your hip, you can come out of it and relax.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:February 2, 2019

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