5 Hip Flexor Exercises: How To Stretch And Strengthen Your Legs For MS

Do you ever feel like your hips are tight or weak, making walking, climbing stairs, or even standing up from a chair more challenging? You're not alone! 

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Tight or weak hip flexors can impact your posture, balance, and mobility—especially for those living with conditions like Multiple Sclerosis (MS). The good news is that with consistent stretching and strengthening exercises, you can improve your hip flexor function and feel more confident in your movements.

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By the way — have we met? Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-understand educational videos, and a supportive community to enhance the quality of life for those with MS. Thousands of people have improved their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to its fullest.

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In this guide, I’ll walk through simple yet effective exercises to stretch and strengthen your hip flexors—helping you move more comfortably and confidently.

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Why Are Your Hip Flexors Important?

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Your hip flexors are the muscles at the front of your hips that help lift your legs when walking, climbing stairs, or transitioning from sitting to standing. 

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When these muscles are tight or weak, they can lead to:

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• Difficulty lifting your legs
• Poor posture (hinging/leaning forward)
• Increased risk of falls
• Discomfort in your hips or lower back

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Stretching and strengthening these muscles can make a big difference in your mobility and overall quality of life.

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Three Simple Hip Flexor Stretches

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Here are three effective stretches to loosen tight hip flexors and quads (the muscles at the front of your thighs). Try each stretch and see which feels best for you, but also know that stretching properly takes time and practice to really see improvement!

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Standing Hip Flexor Stretch

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• Stand near something sturdy for balance.

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• Step one leg back behind you.

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• Gently tuck your hips under (imagine pulling your belly button toward your spine).

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• You should feel a stretch at the front of your hip and thigh.

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• Hold for 20–30 seconds, then switch sides.

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Seated Stretch

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• Sit toward the edge of a chair facing sideways - Your right leg should be over the right side of the chair and your left leg should be in the front of the chair (knee facing down).

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• Tuck your hips under by squeezing your glutes (your butt muscles).

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• You’ll feel a stretch at the front of your hip and thigh.

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• Hold for 20–30 seconds, then switch sides.

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Reclined Hip Flexor Stretch (Seated Option)

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This option is great if standing stretches feel too challenging:

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• Sit at the edge of a sturdy chair.

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• Sit tall, then gently recline backward until you feel a stretch in the front of your hips and thighs.

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• The further back you recline, the deeper the stretch.

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• Hold for 20–30 seconds.

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Strengthening Exercises For Stronger Hip Flexors

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Stretching is important—but strengthening is just as essential. Here are two simple exercises to build strength safely from home:

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Seated Marches

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This exercise directly strengthens your hip flexors:

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• Sit tall toward the edge of a sturdy chair.

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• Slowly lift one knee upward as if you're marching.

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• Lower your leg slowly back down.

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• Alternate legs for 10 repetitions each side.

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• If it’s too challenging, recline backward &/or try it standing.

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Seated Clamshells

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This exercise targets the outer hip muscles (glutes), which support overall hip stability:

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• Sit tall with feet flat on the floor and knees together.

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• Keeping feet touching, slowly open knees apart as wide as comfortable.

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• At the widest point, squeeze your glute muscles—you should feel yourself lift slightly off the chair.

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• Relax and slowly close your knees again.

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• Repeat 10 times.

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How Often Should You Do These Exercises?

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Consistency is key! Aim to do these stretches and strengthening exercises regularly—ideally every day or at least several times per week—to see noticeable improvements over time. 

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Remember…

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• Move Slowly: Quality matters more than speed!
  
  

• Focus on the muscles that should be working: mentally focusing on the body part that should be activating can help strengthen the muscles & neural pathways!

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• Listen to Your Body: If something feels uncomfortable, modify it by reducing repetitions or range of motion until you're ready for more intensity.

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Building Strength Takes Time (And Confidence!) Here’s How To Find Additional Guidance!

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Improving tightness or weakness in your hip flexors takes patience—but consistent practice pays off thanks to neuroplasticity (your brain’s ability to build new connections). Regularly performing these simple stretches and strengthening exercises will help create lasting progress in strength, flexibility—and overall mobility!

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If you’re ready to take control of your mobility goals with MS-specific guidance, consider joining my Total Strength Program! Use this link for 30% off your purchase and code: YOUVEGOTTHIS.

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What Is The Total Strength Program?

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This course is designed specifically for people living with MS who want an exercise routine tailored to their symptoms and goals. It focuses on neuroplasticity-based functional exercises that help improve strength and mobility.

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What’s Included?

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• Webinars/masterclasses on how to create an effective MS-specific exercise routine

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• PDFs with exercise examples and sample routines

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• Five guided exercise classes (videos)

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• Interviews with MS experts like neurologists and nutritionists

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This program is perfect for anyone with MS looking to feel confident that their exercise routine is designed specifically for their needs. Ready to start building strength with confidence? Join us today!

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Do you have questions about improving hip flexor strength or mobility? Please feel free to DM me on Instagram @doctor.gretchen. 

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