Stretches for Tight Hip Flexors and Better Posture

If you sit for hours every day—and most people do—your hip flexors are probably tight. Research shows that prolonged sitting is associated with increased hip flexor muscle tightness.¹ And tight hip flexors don’t just affect your hips. They pull on your pelvis, affect your lower back curve, and undermine your posture from the ground up.

Your hip flexors are the muscles at the front of your hip that lift your thigh. When you sit, they’re in a shortened position. Hours of this every day, over months and years, causes them to adaptively shorten and tighten.

The result? Your pelvis gets pulled into anterior tilt (front down, back up), which increases the curve in your lower back, which affects everything above it. Lower back pain, tight hamstrings that never seem to loosen, and posture that won’t improve despite upper body work—all can trace back to hip flexors.

Here’s how to release them.

Understanding Hip Flexor Tightness

The main hip flexor muscles are:

Iliopsoas: The primary hip flexor. It’s actually two muscles—the iliacus and the psoas major—that merge to attach at your thigh bone. The psoas originates at your lumbar spine, which is why it affects your lower back. Studies show that individuals with low back pain often have reduced hip extension compared to those without LBP, and stretching the iliopsoas can help reduce pain and improve function.²

Rectus femoris: Part of your quadriceps, but also a hip flexor because it crosses both the hip and knee joints.

TFL (tensor fasciae latae): On the outside of your hip, also connects to your IT band.

Sartorius: Crosses from your outer hip to your inner knee.

When these muscles are tight:

• They pull your pelvis forward (anterior tilt)
• Your lower back arches excessively to compensate
• Your glutes become inhibited (they work against your hip flexors, so when hip flexors are tight, glutes often “shut off”)
• Your hamstrings feel tight even though the real problem is your pelvis position
• Your lower back muscles overwork

This cascade of effects is why hip flexor stretching is essential for posture—even though your hip flexors are far from your neck and shoulders.

Testing for Tight Hip Flexors

The Thomas Test:

1. Lie on your back at the edge of a table, bed, or high surface
2. Pull one knee to your chest, holding it there
3. Let your other leg hang off the edge

What to look for in the hanging leg:

• Thigh rises above horizontal: Tight hip flexors (iliopsoas)
• Knee extends (straightens out): Tight rectus femoris
• Thigh drifts outward: Tight TFL

If your hanging leg can’t relax to horizontal with the knee bent, you have tight hip flexors.

Best Hip Flexor Stretches

Half-Kneeling Hip Flexor Stretch (The Classic)

The most important hip flexor stretch.

How to do it:

1. Kneel on your right knee, left foot forward (half-kneeling position)
2. Keep torso upright
3. Tuck your tailbone under—this is crucial and often skipped
4. Shift your weight forward slightly
5. Feel the stretch in the front of your right hip
6. Hold 30-60 seconds
7. Switch sides

Key points:

• The tailbone tuck is everything. Without it, you’ll just arch your lower back and miss the stretch.
• Don’t lean forward at the waist—stay tall.
• If you don’t feel much, squeeze your right glute while holding the position.

Half-Kneeling Hip Flexor Stretch with Arm Reach

Adds a rotational and lateral component.

How to do it:

1. Set up as above—half-kneeling, tailbone tucked
2. Raise your right arm overhead (same side as the back knee)
3. Lean slightly to the left while reaching up
4. Hold 30 seconds
5. Switch sides

This stretches the psoas more completely by adding lateral flexion.

Couch Stretch

A more intense rectus femoris and hip flexor stretch.

How to do it:

1. Face away from a couch, wall, or bench
2. Place your right shin and foot against the surface behind you (top of foot toward the surface)
3. Step your left foot forward into a lunge position
4. Your right knee is on the ground
5. Keep torso upright, tailbone tucked
6. Hold 30-60 seconds
7. Switch sides

This is challenging. Start with a pillow under your knee and don’t force it.

Pigeon Pose (Modified)

A yoga classic that hits the hip flexor and hip rotators.

How to do it:

1. From hands and knees, bring your right knee forward toward your right hand
2. Slide your right foot toward your left hand (shin can be angled)
3. Extend your left leg straight behind you
4. Square your hips as much as possible
5. Stay upright or fold forward for more intensity
6. Hold 30-60 seconds
7. Switch sides

This stretches the hip flexor of the back leg while opening the hip of the front leg.

Standing Hip Flexor Stretch

For when you can’t get on the ground.

How to do it:

1. Stand in a staggered stance, right foot forward
2. Bend both knees slightly
3. Tuck your tailbone under
4. Shift weight forward without leaning torso
5. Feel stretch in front of left hip
6. Hold 30 seconds
7. Switch sides

Less effective than kneeling versions, but useful at work or when mobility is limited.

Supine Hip Flexor Stretch

Lying down version, very controlled.

How to do it:

1. Lie on your back at the edge of a bed
2. Pull your left knee to your chest
3. Let your right leg hang off the bed, relaxed
4. Hold 30-60 seconds
5. Switch sides

Gravity does the work. Keep your lower back flat against the bed.

Active Isolated Stretching Hip Flexor

Uses contraction and relaxation to improve flexibility.

How to do it:

1. In half-kneeling position
2. Shift into stretch, hold 2 seconds
3. Come out of stretch, squeeze the glute hard for 2 seconds
4. Shift back into stretch
5. Repeat 10 times

This “contract-relax” approach can produce faster gains than static stretching alone.

Sample Hip Flexor Routine

Do this daily (takes about 5-7 minutes):

Tips for Effective Hip Flexor Stretching

The tailbone tuck matters

I’ve said it multiple times because it’s the most common error. If you arch your lower back during hip flexor stretches, you bypass the stretch entirely. Tuck the tailbone, flatten the lower back, then lean into the stretch.

Breathe into it

Deep breaths help your muscles relax. Don’t hold your breath.

Consistency over intensity

Moderate stretches held daily beat aggressive stretches done occasionally. Your hip flexors didn’t get tight overnight; they won’t loosen overnight.

Combine with glute activation

Tight hip flexors and weak glutes often go together (reciprocal inhibition). Add glute exercises—bridges, clamshells, squats—to your routine. See core exercises for posture.

Address the cause

If you sit for hours daily, no amount of stretching fully compensates. Take movement breaks. Consider a standing desk. Change positions throughout the day.

How Hip Flexor Work Fits Into Posture

Hip flexor stretching addresses posture from the bottom up. But complete posture correction also needs:

• Upper body work: Forward head, rounded shoulders
• Core strengthening: Core exercises for posture
• Upper back strengthening: Upper back exercises
• Daily habits: Desk setup, sleeping position

For the complete approach, see how to fix bad posture.

But if you do only one stretch regularly, and you sit a lot, make it the half-kneeling hip flexor stretch. Your lower back will thank you.

For a complete hip flexibility routine that goes beyond just hip flexors, try this Hip Flexibility Foundation workout that covers lunges, glute stretches, and more.

Related articles:

• How to Fix Bad Posture
• Lower Back Pain Exercises
• Core Exercises for Posture
• 10-Minute Posture Workout

References

The Posture Workout app includes targeted hip flexor stretches and lower body routines. Download it free →