Hip Stretching and Strengthening
Half Kneeling Hip Flexor Stretch | Set up: Start in a half-kneeling position on the floor—one knee on the ground (you can put a towel under it for cushion) and your other foot flat on the floor in front of you with your knee bent at 90 degrees. Stretch: Squeeze your core and glutes to tilt your hips back (flattening your lower back), then gently shift your hips forward until you feel a stretch along the front of your back hip/thigh. Form Check: Keep your chest lifted and your hips square (facing directly forward like headlights)—don't arch your lower back to reach farther forward. Target: Hold the stretch for 20–30 seconds while breathing deeply, then switch legs and repeat 2–3 times per side. |
Modified Thomas Stretch | Set up: Lie on your back near the edge of a sturdy bed or bench, with both knees bent and your feet flat. Stretch: Carefully slide your outside leg off the edge and let it dangle toward the floor until you feel a gentle stretch in the front of your hip and upper thigh. Hold this position. Form Check: Keep your lower back flat against the bed—if your back starts to arch, pull your non-stretching knee slightly in toward your chest to stabilize your spine. Target: Hold the stretch for 20–30 seconds, then bring your leg back up and switch sides. |
Hip Flexor Mobilization | Set up: Lie face down, propped up on your forearms, and place a foam roller right under the front of your hip and top of your thigh. Move: Use your arms to gently push and pull your body, rolling your upper thigh and hip back and forth over the roller. Form Check: Keep your movements slow, smooth, and controlled—don't rush, and use your forearms to take off some weight if the pressure feels too intense. Target: Roll back and forth for 30–60 seconds on each leg, pausing briefly on any extra tight spots. |
Transverse Abdominis Bracing | Set up: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips on your lower stomach, just inside and above your hip bones. Move: Squeeze your deep core muscles by pulling your belly button in toward your spine and slightly upward. You should feel the muscles firm up right under your fingers. Hold that gentle contraction, then relax and repeat. Form Check: Keep your lower back pressed flat against the floor, and keep breathing naturally—don't hold your breath while tightening your stomach. Target: Hold the contraction for 5–10 seconds while breathing smoothly, and complete 10–12 reps. |
Hooklying Isometric Hip Flexion | Set up: Lie on your back with your knees bent and feet flat on the floor. Move: Lift one leg up so your knee is at a 90-degree angle (like sitting in a chair) and place your hand on top of that knee. Try to pull your knee toward your chest while pressing back hard with your hand so your leg doesn't actually move. Form Check: Keep your core super tight and your lower back pressed flat into the floor—don't let your back arch or lift as you press. Target: Hold the isometric press for 5 seconds, relax, and repeat for 8–10 reps on each side. |
Supine Bridge | Set up: Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides. Move: Squeeze your core and drive through your heels to lift your hips up off the floor, keeping your body in a straight line from your knees to your shoulders. Don't arch your lower back at the top—keep your stomach tight and squeeze your glutes to lift your hips, then slowly lower back down. Target: Pause for 2–3 seconds at the top of each lift and aim for 10–12 controlled reps. |
Clam Shells | Set up: Lie on your side with your knees bent, keeping your hips and shoulders aligned directly over one another. Move: Brace your core and lift your top knee upward toward the ceiling while keeping your feet together. Slowly lower your knee back down to the starting position, then repeat. |
Modified Side Plank | Set up: Lie on your side with your knees bent and stack your legs. Prop your upper body up on your forearm with your elbow planted directly under your shoulder. Move: Squeeze your core and press into your forearm and knees to lift your hips up off the floor until your body forms a straight diagonal line from your knees to your head. Hold this position, then slowly lower your hips back down. Form Check: Keep your body stacked straight—don't let your top hip roll forward or backward, and don't let your hips sag toward the floor. Keep breathing smoothly throughout the hold. Target: Hold for 15–20 seconds on each side, focusing on keeping your hips high and your core tight. |