Tight Hip and Groin? Try This Hip Flexor Stretch

The hip flexor stretch is a popular stretch in the fitness world, but most people are doing the hip flexor stretch incorrectly!

Have you been doing it wrong all this time?

Far too often we see people whose pelvis is anteriorly rotated, their butt pokes out and they have got a really tight lumbar spine and hip flexors.

(Don't do it like this guy!)


Position your body into a lunge stretch, where your torso is straight, your back knee at 90 degrees and your front knee at 90 degrees.

Add a little bit of gentle pressure down towards your front heel and keep your pelvis tucked under.

Your butt shouldn't poke back, instead tuck your butt under and keep your tummy nice and tight.

Don't extend/arch your lumbar spine, this is not the way to do it, you won't get the same stretch result.

Add pressure forwards toward your heel, while keeping your butt under.

Now squeeze those glutes to tighten it up a bit and then hold that stretch for about 20 to 30 seconds and then relax and repeat the same stretch procedure again.


When done correctly, you will feel relief on your lower back if you have low back pain, hip pain and other postural pain related issues.

If you need assistance from a physiotherapist, our team of experts from Terrace Physio Plus is ready to help.