Hip Flexor Stretches for Tight Hips

Sitting for hours keeps your hip flexors short and tight — which can pull on your lower back and limit your squats. These stretches open them back up.

Why tight hips matter

Your hip flexors connect your spine and legs. When they’re chronically tight from sitting, they can tilt your pelvis and contribute to lower back pain, tight hips and a weaker, shallower squat.

Best stretches

• Kneeling hip flexor stretch — half-kneel, gently push hips forward, squeeze the glute.
• Couch stretch — back foot elevated for a deeper stretch.
• 90/90 hip stretch and pigeon pose.
• Hold each 30–60 seconds, breathe, don’t force it.

Also just stand and move more — the real fix is less sitting. Add glute strengthening to balance it out.

Quick answers

How do I loosen tight hip flexors?

Kneeling hip flexor stretches, the couch stretch and pigeon pose held 30–60 seconds — plus simply sitting less and moving more.

Can tight hip flexors cause back pain?

Yes — they can tilt the pelvis and strain the lower back. Stretching them and strengthening the glutes often helps.

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