Hip Flexors

According to a 2017 cross-sectional survey, 37.1% of urban and 30.2% of rural residents were overweight/obese. In this modern and fast life, most of us are guilty of contributing to a sedentary lifestyle. Even our non-practical long office jobs are a reason behind our inactivity. Individuals must perform some physical activity to avoid these harsh side effects that laziness brings. Our hip flexors become tight and lose their stretch in the long run, leading to lower back pain, hip pain, and injury.

This article, Seven Second Weight Loss, will address hip flexor disorder symptoms and provide practical ways to loosen your hip flexors.

What Are Hip Flexors?

Hip flexors are the group of muscles that start from the top of the pelvic region and thighs – connecting the top of the femur – to your lower back, hips, along groin.

Your hip flexors play a crucial role in strengthening the whole body. Moreover, these muscles are used for performing a variety of everyday functional activities such as walking, running, exercising, kicking, dancing, standing, bending, performing sudden movements, and any other type of movement.

Each time you step forward or backward, your body uses hip flexors. Similarly, when you are inactive, your hip flexor muscles get shortened and tightened. They resist working as optimally as they used to. 

Research advises that individuals should be educated on proper ergonomics and the importance of implementing physical movements.

What Is Hip Flexor Strain

Hip flexor strain can develop when the muscles are pulled, torn, injured, strained, and broken. It feels like a sharp and sudden tension/pressure/pain/cramp in your upper pelvic region.

The tension you feel in your back when you pick up something from the floor, the strain when walking for more than 3 to 4 minutes, the cramps after you go for a run, and the pressure when you lift something heavy. Hip flexor strains, if not treated, can also lead to bone breakage.


  • Sudden pain or pulling sensation in the front of the hip or groin.
  • Pain, tension, tenderness, and feeling of weakness during movement
  • Swelling
  • Inflammation.
  • Bruising
  • Muscle spasms

Other Hip Disorders

  • Osteoarthritis
  • Developmental dysplasia
  • Perthes disease
  • Irritable hip syndrome
  • Slipped capital femoral epiphysis

How To Strengthen Hip Flexors?

Physical activity, exercising, yoga, meditation, stretching are all ways you can strengthen hip flexors and more the strain. 

You might be wondering how much time it takes to strengthen your hip flexors? 

According to research, it usually takes about three to six weeks. Meanwhile, there are chances that you might get distracted or disappointed from a slow recovery. 

Seven Second Weight Loss understands the motivational problems one suffers through these times. We took the step of introducing Seven Second Selfies to our members. Now, whenever you’re stretching or exercising, take a selfie – upload it on Seven Second Weight Loss – and get a chance to win 100 dollars!

Every day, one of our members gets lucky enough to win this prize. Just sign up today and get moving!

Following are some exercises and stretches that experts of Seven Second Weight loss recommend. 

Hip Strengthening Exercise And Stretches 


Lunges work the best for strengthening and toning your body (back, hips, legs).

Stand straight and raise your leg to a 90-degree angle.

Put your leg back in a straight position. 

Repeat it 10 to 12 reps for each leg. 


Scissors are bodyweight exercises that stimulate your core and leg muscles. 

Lay your back on the floor

Lift both of your legs one by one across each other until your body forms a 45-degree angle. 

Hamstring stretch lying down

Lie down on the mat or floor

Stretch out your right leg wide open, hold the under-knee area with both hands, and pull your leg towards your chest. 

Hold it for 10 to 20 seconds; meanwhile, keep the leg as straight as possible.

Repeat the same process for the other leg. 

Side-lying quadricep 

Lie down on your right side and support your head with your right hand

Stretch your left leg back towards your buttocks, and then hold that foot with your left hand.

Bridge pose

Lay down straight on the floor along with arms laid flat on either side.

Now, pull your feet towards your buttocks and keep your soles and back neck flat on the ground.

Keep your buttocks in the air for about 30 seconds each rep. 

Kneeling stretch 

Fit like you’re proposing someone; one leg down on the floor and the other leg folded, making 90 degrees angle.

Push yourself forward, keeping the position still (not bending)

Edge of table

Look for a bench or table.

Lay down on it, keeping your lower body in the air

Hang off your legs one by one and hold the other leg knee and pull it towards your chest

Hold the stretch for about 10 to 2 seconds and repeat the same for the other leg. 

Seated butterfly stretch

Sit straight on the floor in a way that both of your feet join together.

Hold your feet with both hands and straighten your back.

Slowly pull your elbows towards your tights and hold this stretch for about 10 to 20 seconds.


Lay on your bag on the floor or mat

Bent your knees and push your body upwards

Do this for 3 to 4 times enough 

Straight Leg Raise

Lie straight on the floor with your legs and arms straight too

Now bend your one knee at a 90-degree angle and move the other leg straight up without turning. 

When your leg is straight at 90-degree, hold still for 3 to 4 seconds

Keep it moving up, then back down. Repeat the process for 30 seconds each rep for one leg

Floor-sliding mountain climbers

Imagine yourself climbing a mountain. Now get yourself in that same position on the floor.

Hold straight both of your hands and move your legs one by one (like climbing)

Do 3 to 4 sets of one minute 

Tai chi

Tai chi is not a straightforward exercise. However, it’s a series of healing physical activities and stretches. Your body constantly moves in this exercise by forming one posture after another continuously. This way, you can focus on the insides of your body along with gentle stretching movements.

Tips To Avoid Hip Injuries

  • To avoid any injuries, always stretch and warm up before you start exercising.
  • Cooldown gently after exercise. Do not jump straight into your air-conditioned room after exercising.
  • Before you jump back onto your regular routine or stretch, make sure your injuries are treated well
  • Practice proper posture all day long
  • Maintain a healthy weight

How to start?

Start by registering yourself here at Second Second Weight Loss. Mentally prepare yourself by setting a goal of receiving our 100 dollar price reward. Start slowly by doing one or two exercises per day. Gradually increase your workouts and reps. Click Seven Second Selfie daily while you’re stretching or exercising. Upload it and keep on going daily!

What does science say?

A 2021 systematic review states that hip flexor stretching can be an effective way to prevent injuries.

In another research done in 2021, 30 non-specific Low Back Pain (NSLBP) females were divided into two groups; the control and experimental groups. Around three practice exercise sessions were assigned to the experimental group. After eight weeks, participants of the experimental group noticed a significant difference in their condition. 

Do hip flexor exercises aid in losing weight?

Attractively shaped buttocks are the new hype going around all over the internet. External beauty without internal strength is just another flex. One should concentrate on strengthening their hip flexors to maintain a good body shape.

Overweight or obese people are more likely to have back pain, hip pain, or knee pain. To get rid of those pains, one needs to keep their exercises and stretch in check. As when it comes to getting a perfect toned body, exercise and stretching is the best option. As soon as the number on your weight scale starts dropping, you’ll have more muscle in your body and less fat. Meaning, you get even more toned and strengthened muscles. 

The Final Verdict

Not using your muscles for long periods can alter the health of your hip flexors. They should be treated if some serious condition is diagnosed. However, if you are to avoid the chances of getting your hip flexors tight, then start stretching and post your progress every day at Seven Second Weight Loss. Taking good care of your lip flexors strengthens your whole body to the core and keeps hip flexor strain and diseases on the bay.