Most of the time, hip flexor pain can be alleviated with certain stretches that are intended to:

  • Relax tight muscles
  • Improve hip flexibility and stability
  • Reduce the risk of future injuries

See Understanding Hip Flexor Pain

Some people may wish to visit a physical therapist. A physical therapist can provide a personalized plan or a sport-specific training program.

Stretching is an easy and gentle way to relieve the pain caused by tight hip flexors. There are several stretches that target hip flexor pain. These stretches do not require any equipment and can easily be done at home. In general, these techniques are most beneficial when done regularly, even after the pain subsides.

Half-kneeling psoas stretch

This move will stretch and lengthen the psoas and iliacus (known as the iliopsoas) muscles:

  1. Begin by kneeling on the floor. Move the right leg in front of you, so that the right thigh is parallel to the floor and the knee is bent at a 90-degree angle. The left knee should remain on the floor, aligned underneath the left hip.
  2. Place your hands on your hips or your right thigh and, while keeping your back straight, shift your hips forward until you feel a stretch. You will feel it through the front of the left thigh and groin area.
  3. Hold the stretch for 20 to 30 seconds.
  4. Switch legs and repeat until you feel adequately stretched.

For best results, do this move 2 to 3 times a day.


Seated butterfly stretch

This move will stretch the inner thighs, hips, and lower back:

  1. Sit on the floor or on an exercise mat.
  2. Put the soles of your feet together in front of you. Let your knees bend out on either side.
  3. Keep your back straight and abs engaged.
  4. Relax your knees and allow them to sink towards the floor.
  5. Hold this pose for 10 to 30 seconds.

To make this pose more challenging, lean forward while keeping your back straight. Over time, your flexibility should improve so that the knees reach closer to the floor.

Watch Butterfly Stretch to Relieve Tightness in the Hips Video



This move will help improve core strength as well as stretch hip flexors:

  1. Lie flat with your arms on either side of the body.
  2. Bend your knees and put your feet flat on the floor. If possible, position fingers so that they are touching your heels.
  3. Keeping your shoulders on the ground, squeeze your glute muscles and lift hips off the floor towards the ceiling.
  4. Hold the positon for a few seconds and return to the starting positon.

This move can be repeated about 10 to 15 times, until the area feels adequately stretched.

Dr. Charles Claps is an orthopedic surgeon specializing in hip and knee conditions and joint replacement at Resurgens Orthopaedics. He is experienced performing total hip replacement and outpatient hip replacement surgery.