Soothe Your Tight Hip Flexors with a Simple Seated Stretch


If you struggle with getting on the floor to stretch your hips, you’ll love the exercise in today’s video.

I’ll show you how to use a chair to stretch your hip flexors, which are located on the front of your hips.

These muscles bring your thigh bone forward and make sitting possible.

Without them, sitting would be a real challenge. 

But here’s the thing, sitting also makes the hip flexors short and tight.

And when the hip flexors get short and tight, not only do they grip and feel achy, but they also change how you walk and stand.

Whether you sit a lot or not, I can bet you need more hip flexor stretching activities in your daily life.


Because most people spend way more time shortening their hip flexors than they realize.

So, make sure to check out today’s exercise video if you want:

  • glutes that work when you walk
  • more muscle tone in your caboose
  • less back pain 
  • relief from grippy and tight hips


After you give it a try, I’d love to know how it went. You can tell me in the comments below the video.

With lengthened hip flexors,



P.S. Want to learn more about how your hip flexors affect how your body works? 

There’s an entire section dedicated to the hip flexors inside Pilates Tonic Online (PTO). 

PTO is a self-paced membership that costs $55 a month.

You’ll learn things like you discovered in this email and much more.

(The price will increase soon, but you can lock in the current rate by signing up now. As long as you maintain your membership, your rate will remain unchanged, even when the price rises for others.)

Every month, PTO members receive the following:

  • Two live Zoom classes + the class recording (so you never have to worry about missing a class)
  • Two new movement videos 
  • PTO Foundation Videos: a roadmap for alignment success so you get more out of every other exercise you do
  • Unlimited access to the PTO video library
  • Weekly emails



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at See you in the studio!

4 Responses

  1. Hi Sydney,

    If I choose to do this with the foam roller under my hips lying down, would the extending leg go straight out or bend at the knee (like with the chair) allowing the foot(heel) to touch the ground?

    1. Great question, Amy, and I love that variation for stretching the hip flexors. There are benefits to practicing it both ways—the leg straight keeps the stretch more hip flexor/psoas focused and bending the knee brings the quads into the exercise more.

  2. I love the video and I believe it will help me with my hip issues. Do you have any videos for people who cannot cross their legs. I have one leg that will go into the position but the other won’t.

    1. I’m glad this video was helpful, Kas! I don’t have a specific video about not being able to cross a leg over, but the videos linked below might be helpful.

      (I do explore this inside the PTO membership, though. )

      I’ve added your question to my list for upcoming videos. Thank you! 🙂

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