Hip Flexors

MrM27
MrM27 Posts: 18,355 Member
edited November 12 in Fitness and Exercise
Like many people out there I find that my hip flexors are incredibly tight and I don't dedicated the necessary time to address the issue. As I have now decided that it's time to get my back squat up to a more respectable weight I am going to make it a point to improve my flexibility and mobility especially in that area.

I have a couple stretches that I currently do but obviously not as often as I should. I'm looking into several other stretches which cross into various "Yoga" poses. What stretches do you do to address hip flexors specifically? Is yoga something you generally incorporate into your repertoire? If so, is it prior to training or are you doing it on separate days?

Keep in mind, my concern in generally revolving weight training. Heavy back squats, front squats, lunges, hack squats etc. Not a general yoga program or routine for full body.

Thanks.
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Replies

  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    There are lots of routines out there specifically to open the hips. I can suggest specific poses if that's what you're looking for?

  • ndj1979
    ndj1979 Posts: 29,136 Member
    so your saying you don't want to do hot yoga with me..????
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited January 2015
    Just saw this the other day and t was very interesting

    hip flexor video


    I post this all the time but it really is a very nice routine. (hip flexor stretch at 18 minutes)
    Limber 11
    https://www.youtube.com/watch?v=FSSDLDhbacc
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    There aren't too many good stretches for hip flexors really. The only thing that really gets them is lunch position stretches from what I've been able to figure out.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Wheelhouse15 wrote: »
    There aren't too many good stretches for hip flexors really. The only thing that really gets them is lunch position stretches from what I've been able to figure out.

    What is a lunch position stretch if you don't mind me asking?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    DopeItUp wrote: »
    Wheelhouse15 wrote: »
    There aren't too many good stretches for hip flexors really. The only thing that really gets them is lunch position stretches from what I've been able to figure out.

    What is a lunch position stretch if you don't mind me asking?

    its when you stretch after you have been sitting down and eating lunch...
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    I think he meant lunge position but I could be wrong. :smile: Lunch position does sound pretty interesting though.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    oh you meant "lunch position" ….that is when you bang your secretary after lunch …my bad...
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    edited January 2015
    Youtube search "yoga for bodybuilders." Cause I'm lazy and don't feel like embedding,

    And search stretches for front split. And do it for both sides.
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  • ndj1979
    ndj1979 Posts: 29,136 Member
    did you ask sarah or side steel?????
  • ndj1979
    ndj1979 Posts: 29,136 Member
    edited January 2015
    and yes, I live in the deep south …our homophobia is legendary down here….LOL
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    Butterfly stretch https://www.youtube.com/watch?v=rdxD3POKbV8

    Pigeon pose https://www.youtube.com/watch?v=0_zPqA65Nok

    Square pose https://www.youtube.com/watch?v=uh0zlxuAV9U

    Kneeling hip flexor stretch with raised foot https://www.youtube.com/watch?v=XCb16_USzy8

    Straddle

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I am the same mate. This is the typical stuff I do.

    Warmup includes: static hip flexor stretch, groin stretch on one knee (pulsing out for this). Then foam roll/pvc pipe hamstrings, ITB, quads. Cricket ball on hip flexor, then roll around to the outside to external hip rotators and finally glutes/piriformis.

    Also, if you have a desk job: I have a knee pad and every hour I will get off my chair and just kneel and do hip flexors/hammy/groin stretch.

    And just started some power yoga daily. (youtube) Unsure if that will help yet.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    ndj1979 wrote: »
    oh you meant "lunch position" ….that is when you bang your secretary after lunch …my bad...

    I'm now even more interested in this stretch. I'm not sure how it'll help my hip flexors but it sure sounds fun.
  • gothchiq
    gothchiq Posts: 4,590 Member
    Pigeon pose is good! (google will show u pix; I suck at pasting in photos.)
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    chrisdavey wrote: »
    I am the same mate. This is the typical stuff I do.

    Warmup includes: static hip flexor stretch, groin stretch on one knee (pulsing out for this). Then foam roll/pvc pipe hamstrings, ITB, quads. Cricket ball on hip flexor, then roll around to the outside to external hip rotators and finally glutes/piriformis.

    Also, if you have a desk job: I have a knee pad and every hour I will get off my chair and just kneel and do hip flexors/hammy/groin stretch.

    And just started some power yoga daily. (youtube) Unsure if that will help yet.

    Thanks for including this! I forgot to mention he'll want a knee pad or some sort of cushion for certain stretches :)
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    DopeItUp wrote: »
    Wheelhouse15 wrote: »
    There aren't too many good stretches for hip flexors really. The only thing that really gets them is lunch position stretches from what I've been able to figure out.

    What is a lunch position stretch if you don't mind me asking?

    My bad typing lol. I meant lunge position.
  • TheVirgoddess
    TheVirgoddess Posts: 4,535 Member
    MrM27 wrote: »
    TheVirgoddess wrote: »
    There are lots of routines out there specifically to open the hips. I can suggest specific poses if that's what you're looking for?
    Not really seeking a specific one. I was thinking maybe 5 or 6 different stretches hitting flexors, inner hamstring and maybe posterior chain. I've seen a few so far that interested me like Butterfly pose, pigeon pose, deep squat stretch and frog pose that I might give a shot.
    ndj1979 wrote: »
    so your saying you don't want to do hot yoga with me..????
    Last time we set that up you bailed on me. The homophobe is strong within you my friend.
    Wheelhouse15 wrote: »
    There aren't too many good stretches for hip flexors really. The only thing that really gets them is lunch position stretches from what I've been able to figure out.
    Mmmmm lunch. My favorite stretch of all.

    Those are good choices. :)
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    DopeItUp wrote: »
    ndj1979 wrote: »
    oh you meant "lunch position" ….that is when you bang your secretary after lunch …my bad...

    I'm now even more interested in this stretch. I'm not sure how it'll help my hip flexors but it sure sounds fun.

    Yeah, those positions sound much better than what I had in mind.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Wheelhouse15 wrote: »
    DopeItUp wrote: »
    ndj1979 wrote: »
    oh you meant "lunch position" ….that is when you bang your secretary after lunch …my bad...

    I'm now even more interested in this stretch. I'm not sure how it'll help my hip flexors but it sure sounds fun.

    Yeah, those positions sound much better than what I had in mind.

    LOL
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  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited January 2015
    Interesting article on static stretching and its effects on training since you asked when people do their stretching.

    http://www.strengtheory.com/2014/12/29/benefits-of-static-stretching-stretched-out-of-proportion/
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    emily_stew wrote: »
    FatFreeFrolicking wrote: »
    Butterfly stretch https://www.youtube.com/watch?v=rdxD3POKbV8

    Pigeon pose https://www.youtube.com/watch?v=0_zPqA65Nok

    Square pose https://www.youtube.com/watch?v=uh0zlxuAV9U

    Kneeling hip flexor stretch with raised foot https://www.youtube.com/watch?v=XCb16_USzy8

    Straddle

    I am not an expert in....anything, but these exercises help me when my hips are tight. Though I have nowhere near the ROM that the people in the videos have..haha. I have a desk job so I find that the sitting on my *kitten* all day really does a number on my hips and lower back, even though I try to get up and move around as much as possible.

    Sounds like you might have lower cross, people that work at desks all day and aren't active otherwise often have upper and lower cross. If your hips tilt inward when you stand you have lower cross and if your shoulders tilt forward and inward you have upper cross.
  • allie_oop_07
    allie_oop_07 Posts: 16 Member
    Any stretching for splits would be good to target that group of muscles. Frog stretch, pigeon, lunge (and the variations of the last two), and even laying on the floor with your butt against a wall and letting your legs fall to either side (like if you were to do a center split) will help. There are tons of workouts for splits on YouTube that will help with your hip flexor and all the stuff attached to it.

    Also remember to stay in each pose for a minute as that is the best way to gain flexibility. Anything less will just maintain it.
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  • gmallan
    gmallan Posts: 2,099 Member
    I think you've already got some good suggestions here but I'll add that resistence bands can really add another dimension to your stretches (through "banded distractions"). A good reccomendation for a book is "Becoming a supple leopard". Goes through each section of the body and gives stretches and mobs.
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    gmallan wrote: »
    I think you've already got some good suggestions here but I'll add that resistence bands can really add another dimension to your stretches (through "banded distractions"). A good reccomendation for a book is "Becoming a supple leopard". Goes through each section of the body and gives stretches and mobs.

    Yes! I use resistance bands to release my pecs.

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