6 Effective Hip Flexor Warm-Ups for Flexibility and Mobility

Lexi Lutz
Reading Time: 8 minutes
hip flexor warm-ups
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You know getting ready before hitting the gym is super important, right? Picture warm-up exercises like a VIP pass to a killer workout. They get your muscles ready to rock, help you avoid getting hurt, and make sure you’re on top of your game.

Now, let’s talk about hip flexors – those guys need some extra TLC. Having strong and flexible hip flexors is like having a superhero for your mobility and saying “see ya” to annoying lower back pain.

I’ve got your back with 6 awesome hip flexor warm-up exercises for flexibility and mobility. These bad boys will make sure your hip flexors are in tip-top shape, so you’re all set for whatever physical activity comes your way.

1. Half-Kneeling Hip Flexor Stretch

If you’re looking for a hip flexor stretch that’s both easy to perform and effective, the half-kneeling hip flexor stretch is a great option. To get started, follow these steps:

  1. Start in a half-kneeling position with one knee on the ground and the other foot planted on the ground in front of you
  2. Shift your weight forward and gently push your hips forward until you feel a deep stretch in the hip flexor of the knee that’s on the ground
  3. Hold the stretch for 20 to 30 seconds before switching sides

For best results, make sure to keep your torso upright during the stretch and engage your core muscles to prevent overarching your lower back. Don’t forget to breathe deeply throughout the stretch and avoid bouncing or jerking movements that can cause injury.

Remember to perform this stretch as part of your warm-up routine before any physical activity to prevent injury and optimize your hip flexor mobility and flexibility.

hip flexor stretch

2. Resistance Band Hip Flexion Hold

One of my all-time favorite hip flexor warm-ups is the resistance band hip flexion hold. Trust me, it’s the real deal when it comes to effective warm-ups. This exercise hones in on those hip flexors, making them stronger and more flexible.

1. To start, loop a resistance band around a sturdy object at about waist height. 

2. Then, secure the band around one ankle and step away from the anchor point until you feel tension in the band.

3. Next, lift the banded leg, bending your knee until your thigh is parallel to the ground and your shin is perpendicular. 

4. Use your hip flexor muscles to hold your banded leg in this position for several seconds before slowly releasing back to the starting position. 

5. Repeat on both sides for two to three sets of 10 to 15 reps.

For variations, adjust the resistance of the band or hold the banded leg at different angles. As with any exercise, proper form is key to avoid injury and maximize results.

Resistance Band Hip Flexion Hold

3. Side-Lying Hip Flexor Stretch

Side-lying hip flexor stretches are a smart move to boost flexibility and ease tension in those hips. Picture yourself lounging on your side, giving those flexors a well-deserved stretch. These stretches are like a refreshing break for your hips, working to enhance flexibility and release any built-up tightness.

1. Lie on your side with your legs straight and bottom arm extended out for support. 

2. Bend your top knee and bring it towards your chest, then use your hand to gently pull it towards your back. 

3. You should feel a stretch in the front of your hip.

4. Low Lunge Twist Stretch

The low lunge twist stretch is a versatile move that combines flexibility and core engagement. This stretch is a game-changer, promoting both flexibility and core stability. It’s an awesome addition to your routine for a well-rounded warm-up.

1. Start in a lunge position with your back leg extended behind you. 

2. Place your hands on the ground on either side of your front foot. 

3. Rotate your upper body towards the front leg, while keeping your back leg straight. 

4. You should feel a stretch in the hip flexor of the back leg.

5. Seated Butterfly Stretch

The seated butterfly stretch is another one of my favorites. This classic move brings together ease and flexibility. In a comfortable seated position you’ll bring your feet together in a butterfly shape, hitting the reset button for your hips and promoting flexibility and a relaxed vibe.

1. Sit on the ground with the soles of your feet touching and your knees out to the sides. 

2. Place your hands on your ankles and gently press your knees towards the ground. 

3. You should feel a stretch in the inner thighs and hip flexors.

6. Basic Bridge Stretch

A classic for hip flexor exercises and a hip flexor warm-up I recommend to all of my clients is the basic bridge stretch. It’s simple but super effective, focusing your strength into your quads and glutes to give your hip flexors and lower back a deep stretch and elongate your spine.

1. Lie on your back with your knees bent and feet flat on the ground. 

2. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. 

3. Hold for a few seconds before slowly lowering back down. 

4. You should feel a stretch in the hip flexors and lower back.

Best Hip Flexor Warm-Ups: Find Out Why I Love Them!

Incorporating hip flexor warm-ups into your routine is crucial for enhancing your flexibility and mobility during hip flexor workouts and any exercise using your legs. The six hip flexor warm-up exercises discussed, including the half-kneeling hip flexor stretch, resistance band hip flexion hold, side-lying hip flexor stretch, low lunge twist stretch, seated butterfly stretch, and basic bridge stretch, can significantly contribute to better hip flexor health.

Remember to always perform hip flexor warm-ups before any physical activity to prevent injury and optimize your performance. By taking care of your hip flexors with these warm-ups, you can unlock your full potential and achieve your fitness goals!


Are hip flexor warm-ups necessary before exercising?

Yes, hip flexor warm-ups are essential before exercising. They help to activate and prepare the hip flexor muscles, allowing for better flexibility and mobility during your workout or activity. Additionally, warming up the hip flexors can help prevent injury and improve overall performance.

How often should I perform hip flexor warm-ups?

It is recommended to perform hip flexor warm-ups before every workout or physical activity, especially leg day. This ensures that your hip flexor muscles are properly prepared and ready for the demands of the exercise. Consistency is key, so make it a habit to incorporate hip flexor warm-ups into your routine.

Can I modify hip flexor warm-ups for beginners?

Absolutely! If you’re a beginner or have limited flexibility, there are modifications you can make to hip flexor warm-ups. Start with a shorter range of motion and gradually increase it as your flexibility improves. You can also utilize props like pillows or blocks to support your body during the stretches. Remember to listen to your body and only go as far as you feel comfortable.

How long should I hold each hip flexor stretch during the warm-up?

Aim to hold each hip flexor stretch for about 20-30 seconds. This duration allows the muscles to relax and elongate, improving flexibility. If you have more time, you can extend the hold time to 45-60 seconds for a deeper stretch. Remember to breathe deeply and relax into each stretch without bouncing or forcing the movement.

Can I combine different hip flexor warm-ups?

Yes, you can combine different hip flexor warm-ups to create a comprehensive routine. For example, you can start with the half-kneeling hip flexor stretch, followed by the resistance band hip flexion hold, and then incorporate the side-lying hip flexor stretch, low lunge twist stretch, seated butterfly stretch, and basic bridge stretch. This variation targets different angles and areas of the hip flexors, providing a well-rounded warm-up.

Can I do hip flexor warm-ups if I have an injury?

If you have an existing hip injury or any discomfort in the hip flexor area, it is best to consult with a healthcare professional before performing hip flexor warm-ups. They can evaluate your condition and provide appropriate modifications or alternative exercises that won’t exacerbate the injury. It’s important to prioritize your recovery and avoid aggravating any existing issues.




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