Muscles
Iliopsoas and hip flexor stretches for freer hips.
The iliopsoas is the deep hip flexor group that lifts the knee and helps control the pelvis. Flexor gathers guided stretches and mobility drills that open and support it here, so the front of your hips can lengthen without your lower back taking the strain.
About Iliopsoas (Hip Flexor Group)
What the iliopsoas does
The iliopsoas (psoas major plus iliacus) is a primary hip flexor used in walking, running and posture, and it also helps control the pelvis. Long periods of sitting keep it in a shortened position, so balancing flexor strength with hip-extension mobility often helps stride and standing posture feel easier.
Lengthen without lumbar strain
In a kneeling hip-flexor stretch, keep the ribs down and the back-side glute gently engaged so you feel the front of the hip open rather than the lower back arch. Adding a little controlled flexor strength alongside the stretch tends to make the range more usable.
Move comfortably
Keep the pelvis controlled and avoid forcing deep hip extension if it provokes lower-back discomfort. This is general fitness guidance, not treatment — seek professional advice for hip or lower-back pain.
Guided sessions
Routines for Iliopsoas (Hip Flexor Group)
Complete guided Flexor routines that include this muscle — open any session to follow along.
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9 min AdvancedCool-Down: Hip Flexor Unwind
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 7.
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- +3
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12 min IntermediateHip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
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- +7
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18 min IntermediateHip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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- +11
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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- +6
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7 min IntermediateQuick Hip Opener
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 4.
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- +2
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13 min IntermediateUnlock Hip Flexors
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 15.
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- +7
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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- +7
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Explore related pages
Common questions
How do I stretch my iliopsoas?
A half-kneeling hip flexor stretch works well: tuck the pelvis slightly, keep the ribs down, and gently shift forward until you feel the front of the back hip lengthen. Stay in a comfortable range rather than forcing depth, and stop if the lower back complains. Explore the guided hip exercises and routines below.
Why do my hip flexors feel tight from sitting?
Sitting holds the hip in flexion for long stretches, so the iliopsoas can feel short and tight even when it is not weak. Regular hip-flexor mobility combined with glute and hip-extension work usually helps more than stretching the flexors on their own.
