Unlock Hip Flexors

The front of the hip holds more than you think

Hours in a chair shorten the psoas and hip flexors. Hard training without recovery does the same. The result: an anterior pelvic tilt, restricted stride, and a lower back that overworks to compensate. Unlock Hip Flexors on Flexor focuses on elongating the psoas and hip flexors to support pelvic alignment.

Hip circles, standing hip openers, bridge, pelvic tilt press, kneeling hip circles, couch stretch, lunge, upward dog, kneeling psoas, kneeling quad, lizard pose, and child's pose target the full anterior hip chain — including quadriceps, knees, and ankles alongside core, glutes, adductors, and hamstrings.

Key positions explained

• Couch stretch: deep hip flexor length with knee flexion
• Kneeling psoas: isolated psoas focus with posterior pelvic tilt
• Lizard pose: hip flexor and groin opening from a low lunge

This intermediate routine addresses long-standing hip flexor tightness from sitting or strenuous training. Flexor sequences activation (bridges, pelvic tilts) before sustained stretches so the pelvis finds neutral before you ask for length.

Anterior chain focus

Hip circles and standing hip openers prepare the joint before bridge and pelvic tilt press establish posterior chain activation. Kneeling hip circles add dynamic hip mobility, and couch stretch with lunge provide the primary hip flexor length work. Upward dog opens the front body, while kneeling psoas and kneeling quad target the psoas and quadriceps specifically. Lizard pose adds groin and hip flexor depth before child's pose recovers the spine.

Unlock Hip Flexors is an intermediate comfort-focused routine covering core, lower back, hips, hip flexors, glutes, adductors, hamstrings, quadriceps, knees, and ankles. Use it after long sitting periods or as recovery following strenuous lower-body training.