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.
-
10 min BeginnerAnti-Sitting Routine
A 10-move desk-break counterbalance — chin retractions, figure four, and down-dog split reversing hip flexor and spinal strain from sitting.
-
-
-
-
-
- +5
-
-
16 min BeginnerBack-to-Hip Comfort Routine
A 15-move spine-and-hip sync — 90/90, kneeling psoas, and spinal twist linking lumbar ease with hip mobility.
-
-
-
-
-
- +10
-
-
9 min AdvancedCool-Down: Hip Flexor Unwind
An 8-move advanced hip flexor cool-down — couch stretch, lizard pose, and pancake for psoas length after hard training.
-
-
-
-
-
- +3
-
-
8 min IntermediateEvening Mobility Unwind
An 8-move evening unwind with chest flys, trunk twist, cow face, frog pose, and plow for a slower pre-bed mobility downshift.
-
-
-
-
-
- +3
-
-
9 min IntermediateFasting-Friendly Ease Level 2
A 9-move fasting-friendly stretch for hips, spine, and hamstrings with cat-cow, butterfly, spinal twist, upward frog, seated straddle, and puppy pose.
-
-
-
-
-
- +4
-
-
17 min IntermediateFull Body Flow
An 18-move head-to-toe mobility sequence with hip switches, downward dog, and child's pose for days you need more than a quick shake-out.
-
-
-
-
-
- +13
-
-
11 min IntermediateGentle Mobility Recovery
An easy recovery session using calm, controlled movement and steady breathing across the major joints.
-
-
-
-
-
- +4
-
-
12 min Intermediate
Hip Comfort
A gentle hip mobility routine using controlled range, breathing, and light activation for days your hips feel restricted.
-
-
-
-
-
- +7
-
-
16 min IntermediateHip Opener Flow
A 16-move hip rotation flow — 90/90 switches, frog pose, and lizard pose targeting internal and external hip range.
-
-
-
-
-
- +11
-
-
11 min Intermediate
Post-Commute Flow
A 10-move post-drive unwind — corner pecs stretch, 90/90 hip switch, and legs-up-wall for commute-built shoulder and hip tension.
-
-
-
-
-
- +5
-
-
14 min IntermediatePost-Workout Stretch: Full Body
A 12-move post-training stretch — humble warrior, pancake, and legs-up-the-wall with elongated holds from head to toe.
-
-
-
-
-
- +7
-
-
7 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A 7-move posterior chain stretch — pigeon, couch stretch, and hamstring pulls when hips and hamstrings are warm post-training.
-
-
-
-
-
- +2
-
-
10 min IntermediatePost-Workout Stretch: Lower Body
An 8-move leg-day stretch — lizard pose, upward frog, and lying quad stretch focusing on hips, glutes, and hamstrings.
-
-
-
-
-
- +3
-
-
7 min AdvancedPre-Workout Mobility: Core
A 7-move core primer — v-sit, spiderman push-up hold, and bicycle crunch hold stabilizing the trunk before athletic work.
-
-
-
-
-
- +2
-
-
11 min IntermediatePre-Workout Mobility: Hips
An 11-move hip primer — leg swings, 90/90 switches, and lateral lunge opening hip capsules before squats and lunges.
-
-
-
-
-
- +6
-
-
7 min IntermediateQuick Hip Opener
A 7-move hip rotation burst — 90/90 switches, gate opener, and figure four for deep hip tension in minutes.
-
-
-
-
-
- +2
-
-
10 min Intermediate
Recovery: 9-5 Reset
A 9-move desk recovery — couch stretch, kneeling psoas, and figure four opening locked hip flexors and waking dormant glutes.
-
-
-
-
-
- +4
-
-
10 min IntermediateRecovery: Breath and Reset
A 10-move breath-led recovery reset for chest, spine, and hips with doorway pecs, 90-90, couch stretch, cobra, camel, and puppy pose.
-
-
-
-
-
- +5
-
-
8 min BeginnerRecovery: Post-Travel Unwind
An 8-move post-travel unwind — dynamic chest flys, frog pose, and plow opening hips, neck, and lower back after long sitting.
-
-
-
-
-
- +3
-
-
10 min BeginnerSeated Hip Routine
An 11-move floor-based hip opener — 90/90, butterfly, and happy baby for tight hips when space is limited.
-
-
-
-
-
- +6
-
-
12 min IntermediateUnlock Hip Flexors
A 12-move psoas-focused flow — couch stretch, kneeling psoas, and lunge to lengthen the front of the hip after sitting.
-
-
-
-
-
- +7
-
-
10 min IntermediateWarm-Up: Court Quickness
A 10-move court prep — side lunges, lateral leg swings, and butt kicks for multi-directional lower-body readiness.
-
-
-
-
-
- +5
-
-
12 min AdvancedWarm-Up: Cycling Mobility
A 12-move cycling prep — hip flexor openers, hamstring scoops, and knee circles for pedaling posture and knee comfort.
-
-
-
-
-
- +7
-
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.
