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Hip Flexors

Roll the hip flexor muscle group

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About This Video

Sitting for 8 or more hours a day holds your hip flexors in a shortened, contracted position that the body eventually treats as normal. Over time, the psoas and iliacus shorten permanently, pulling your pelvis into an anterior tilt that compresses the lumbar spine and creates the lower back pain that plagues desk workers. Rolling breaks up the adhesions that form in these chronically shortened muscles.

How to Perform This Technique

1

Find a clear space where you can lie face-down (prone) on the floor.

2

Place the foam roller at a 45-degree angle in your hip flexor area — right at the crease where your thigh meets your hip bones.

3

Slowly roll back and forth over that crease. You may feel a slight bump if there is any inflammation in the area.

4

Alternatively, rotate the roller so it sits perpendicular to your body, directly over the hip joint, and roll back and forth across a 2- to 5-inch range.

5

If you find a spot of tightness, stay on it and roll back and forth, focusing pressure on that pain point.

6

Go slowly throughout. Breathe deeply and relax into the compression rather than tensing against it.

7

The key is to find a place of relaxation — take your time and let the muscle release.

Benefits

Breaks up adhesions in the psoas and iliacus (the deep hip flexor muscles) that shorten from long hours of sitting, giving your pelvis more freedom to move

Reduces the anterior pelvic tilt (forward tilt of the hips) that compresses the lumbar spine and drives the low-back tension desk workers feel every day

Leaves your hips feeling longer and freer — the kind of open, easy stride that makes the walk to the car after a workout feel effortless

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:02

Quality: 4K (2160p)

Level: All Levels

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Read More on This Technique

Guides and answers on 321strong.com that cover this exact movement.

Article Foam Rolling Hip Flexors: Release Tight Hips Learn how foam rolling hip flexors releases tightness, fixes anterior pelvic tilt, and restores mobility, 4 targeted moves with technique and timing tips. Answer Can You Foam Roll Hip Flexors Before a Workout? Yes, foam rolling your hip flexors before a workout loosens tight psoas muscles, improves range of motion, and primes your hips for training. Answer Does Foam Rolling Help Tight Hip Flexors From Sitting? Yes. Foam rolling relieves tight hip flexors from prolonged sitting by breaking up fascial tension and restoring natural muscle length. Answer Foam Roller vs Massage Ball for Hip Flexors A foam roller covers broad hip flexor release while a massage ball targets deep psoas trigger points. 321 STRONG explains how to use both for better mob... Answer How Often Should You Foam Roll Hip Flexors? Foam roll your hip flexors daily if you sit a lot — 60–90 seconds per side, once or twice a day. Here's the full frequency guide. Answer How to Foam Roll Hip Flexors for Flexibility? Tight hip flexors killing your mobility? Learn how to foam roll hip flexors for flexibility with step-by-step technique tips from 321 STRONG.