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Hip flexor exercises for men over 50 come down to two jobs: stretch the muscles at the front of the hip, and strengthen the muscles that share the load. This guide covers seven exercises, four stretches and three strengtheners, with hold times and form cues from Hospital for Special Surgery and Healthline, plus an honest look at what the research does and does not show.
Medical disclaimer: This article is general education, not medical advice. If you have hip pain, a hip replacement, a recent injury or a health condition, check with your doctor or a physical therapist before you start.
What Are Hip Flexors and Why Do They Get Tight?
The hip flexors are the muscles that lift your thigh toward your body. The iliacus and psoas major are the primary hip flexors. The rectus femoris helps flex the hip and extend the knee, and the sartorius helps flex the hip and knee.
Sitting is a common culprit. Hospital for Special Surgery says prolonged sitting keeps the hip flexors compressed, which shortens and tightens them. Weak core, glute or piriformis muscles can add to it, because the hip flexors take over some of their stabilizing work and stiffen. Healthline adds that in many people who sit all day, the hip flexors are both weak and very tight, causing the pelvis to tilt.
Signs of tightness include pain or discomfort at the front of the hip that gets worse after long sitting, or after repetitive lifting of the leg such as running or cycling.
Which Hip Flexor Exercises Should Men Over 50 Do?
These seven moves cover both stretching and strength. Healthline says its stretches are great to perform after a workout, when your body is warmed up, and our dynamic warm-up for men over 50 shows you how to get there in a few minutes.
Half-Kneeling Hip Flexor Stretch
Kneel on your left knee with your right foot flat in front, knee bent at 90 degrees. Pad the floor with a folded towel or mat under the kneeling knee. Place your hands on your hips, squeeze the glute on the kneeling side, and tuck your pelvis. Keep your back straight and shift your weight forward until you feel a stretch at the front of the left thigh and groin. Breathe and hold, then switch sides.
90/90 Stretch on the Floor
Sit with your right leg in front, knee bent at 90 degrees. Extend the left leg out to the side, also bent at 90 degrees. Square your shoulders forward and put your fingertips beside the right shin for balance. Sink both hips toward the floor.
Supine Hip Flexor Stretch Off the Edge of a Bed
Lie near the right edge of a bed with both legs extended. Bend your left knee with the foot flat on the bed. Keep your back pressed flat, let the right leg hang off the side, and bend the right knee as far as you can. To go deeper, pull the left knee toward your chest. This one needs no kneeling.
Side-Lying Hip Flexor Stretch
Lie on your left side with your knees bent in line with your hips. Move the right foot back and grasp the top of the ankle with your right hand. Gently bring the leg behind you while keeping your pelvis tucked. Avoid arching your lower back. You should feel the stretch at the front of the thigh and hip.
Straight-Leg Raise for Hip Flexor Strength
Lie on your back with one knee bent and the other leg straight. Tighten your abdominals, then lift the straight leg until the thigh lines up with the bent knee. Hold for a count of 2, lower slowly, and repeat. Switch sides.
Standing Knee Lift Hold
Stand tall. Bend your right knee and lift the thigh to hip level, balancing on the left foot. Hold for about 30 seconds, lower slowly, then repeat on the other leg. Keep your trunk tall. Healthline says that if your head bobs forward or your trunk rounds, you should not lift the leg as high.
Glute Bridge to Support the Hips
Lie on your back with your knees bent and your feet hip-width apart. Squeeze your glutes, press into your heels and lift your hips toward the ceiling. Hold for a few seconds, lower, and repeat. You should feel it in the glutes and hamstrings, not the lower back. Strong glutes matter here because weak ones push extra work onto the hip flexors.
How Long Should You Hold Each Stretch and How Often?
Hospital for Special Surgery recommends holding each of its four stretches for 30 seconds per side, for three sets, at least twice a day. Healthline gives a shorter range for the half-kneeling stretch, 10 to 30 seconds.
Hospital for Special Surgery also says to change position every 30 to 45 minutes, or sooner if needed, to avoid tightness from sitting.
Stretching is one piece of a larger plan. Our stretching routine for men over 50 lays out a daily stretching routine, and the flexibility and mobility guide for men over 50 covers the bigger picture.
Do Hip Flexor Stretches Actually Work?
The evidence is more modest than the marketing around hip stretches suggests. A systematic review of 22 studies on flexibility training in older adults found that flexibility training may improve joint range of motion. The studies enrolled healthy older adults with a mean age of 74, and 75 percent of the participants were women, so this is not a study of men in their 50s.
For the hip specifically, the picture was mixed. One trial in the review found a significant gain in hip extension after stretching hip and ankle muscles for 8 weeks. Another, with 96 people doing a home hip flexor stretching program for 10 weeks, found only a small change in hip extension that did not reach statistical significance. The review also found that gains in range of motion did not reliably show up as better daily function, and the authors rated the evidence for making stretching a routine part of an exercise program as Level 4, Grade C. They wrote that there is a lack of evidence to recommend stretching routines outside a rehabilitative context.
The authors also wrote that there is no additional health or functional risk of including flexibility exercises, but that the current literature would indicate it would add little to the functional benefits of balance, aerobic and strength training. That is why this list includes three strengthening moves.
Can Tight Hip Flexors Cause Lower Back Pain?
Healthline says tightness and weakness of the hip flexors can cause lower back pain, hip pain and injury. That is one source’s statement, not proof that your hip flexors are the cause of your back pain. If your back hurts, see our guide to lower back pain exercises for men over 50, and get persistent pain checked.
Do You Need a Resistance Band for Hip Flexor Exercises?
No. Every exercise above uses your body weight, a floor, a bed and a folded towel. A band is optional.
My suggestion, with no benefit claim attached: if you want to add resistance later, you can loop a band around the ankle and lift the knee against it while holding a chair for balance, or just do a slow seated knee lift on a firm chair. Start with a few repetitions per side and stop before your form slips.
If you want a band set, the WHATAFIT resistance band set is listed on Amazon as WHATAFIT Resistance Bands with Handles, 150 lb Exercise Bands Set, and the page title also names five stackable levels, a door anchor, ankle straps and a carry bag. That is the listing, and it is all I am claiming for it. As an Amazon Associate we earn from qualifying purchases.
When Should You Talk to a Doctor or Physical Therapist?
Talk to one before you start if you have hip pain, a hip replacement or a recent injury. Healthline notes that hip flexor strengthening exercises may worsen the hip tension that some people already experience, and says working with a physical therapist or certified personal trainer who can assess your body’s needs is always a good idea. Stop or modify any move that causes discomfort.
Frequently Asked Questions
How do I know if my hip flexors are tight?
Common signs are pain or discomfort at the front of the hip that worsens after long sitting or after repetitive leg lifting such as running or cycling. A physical therapist can assess your body’s needs.
How often should I do hip flexor exercises?
Hospital for Special Surgery suggests holding its stretches 30 seconds per side, three sets, at least twice a day. Healthline suggests holding the half-kneeling stretch 10 to 30 seconds.
Is it better to stretch hip flexors before or after a workout?
Healthline says its stretches are great to perform after a workout, when your body is warmed up.
Can I do hip flexor exercises if I have bad knees?
Some moves need no kneeling. The supine stretch off the edge of a bed and the side-lying stretch need no kneeling. If a move bothers your knees or hips, skip it and ask a physical therapist for a substitute.
Are hip flexor exercises safe after a hip replacement?
Ask your surgeon or physical therapist which movements are allowed before you try any of these.
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