Hip Flexibility Progression
The following stretches should be done 5-6 days per week, ideally after your body is warmed up for the best gain in tissue mobility.
Note: The rate of flexibility gains will depend on your body type, age, the quality of time you spend stretching, and how much you move during the day.
Stretch 1:
Kneeling Hip Flexor Stretch: 1 minute (each side). Start in a kneeling position with one knee up and the other leg down. Before you stretch, engage your abdominals and maintain a posterior pelvic tilt by bringing your belly button up (see the video below for reference). To increase the stretch further, engage your glutes. You may feel a stretch on the kneeling limb.
Stretch 2:
Hip Flexor Stretch (Active): 3 x 30 seconds (each side). Standing upright with your feet shoulder-width apart, step forward into a mini lunge, keeping your back leg straight. As you go forward, keep your torso upright while maintaining a posterior pelvic tilt (see the video below for reference). For added stretch, bring your hands overhead. Hold for a few seconds then switch to the other side. You should feel a stretch in the front part of your thigh on the trailing limb.