20 Minute Hip Flexor Flexibility Routine (FOLLOW ALONG)

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This video shares a 20-minute hip flexor flexibility routine using a mixture of soft tissue work, active flexibility, passive stretching and loaded mobility to open the hips up.
TIME STAMPS:
0:00 Intro
0:58 Testing
1:19 Foam Roller
3:45 Upward Dog
4:23 Kneeling Hip Extension
5:10 Lying Quad Stretch
9:09 Hip Flexor Rock n Roll
12:10 Active Hip Extension
15:20 Longe Lunge
17:20 Elephant Walk
18:00 Retest
18:40 Hero Pose
21:12 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@patrickb3147]

I lifted for years, run, skateboarding, Climbing, without taking care of the mobility and flexible aspect of it. Enjoyed everything of it, but never did more than cosmetic mobility or stretching. Iam so stiff that its painful sometimes, so I decided to change it a few weeks ago, as I felt it was interfering with my other sports and general life. Thanks to your videos Iam getting more and more flexible and starting to heal and somehow enjoying the stretching nearly as much as the rest of my workouts. Great benefits. Keep it up!

[@2Calam]

Yep, getting old takes a toll

[@HomecockpitsAndMore]

Thanks so much for your videos! Was living such an active life, I am in my mid twenties but last year I got some pretty serious knee problems. My doctor said mainly its a hip flexor problem, so after a couple months of regular stretching and strenght training in my thighs I finally cann slowly get back into running again! Thanks heaps Tom! Enjoying all your videos!

[@JianjiaGettinger-up2vm]

Thanks Tom. I liked all of the anatomical explanations you would casually mention. Very helpful

[@amandafinbarrs2060]

The split you did before the hip stretches is my split after hip stretches. I’m looking forward to getting better 💪🏾thank you for your videos, I notice my hips loosening up

[@noralynpropps2327]

Wow! What an amazing session. My hip flexors feels so much better after this video and I was surprised to see I’m so closed to my front split! Thank you so much Tom!

[@JohnGSilver]

Oh Boy! Thank you so much for this!! I know you have addressed it before, but could make a follow along Anterior pelvic tilt mobility routine? Cheer

[@flor.7797]

Yes! Thanks so much for this active hip flexor stretching routine!

[@garimamanishi]

Beautiful stretching. Thanks Tom ❤

[@marcco7947]

took me like three years . . . but my wrist has finally healed. Thank God and Tom Merrick! Next up I'm gonna get on this routine Thanks bud

[@melissapiontek3886]

Wow his before and after was wild! This really helped me decide that it is indeed my hamstrings that need work! Thank you Tom!

[@melissajordan7186]

Excellent routine!

[@carolinekennedy8587]

Just what I’ve been looking for. Thank you.

[@sarajune87]

I've been searching for relief in my hip flexors and this routine finally got it! thank you!

[@jheldernisse]

I would love to see a low back flexibility routine sometime! This one is awesome as well so thanks!

[@binnudeyamim464]

Just a back flexibility follow along would be great!!

[@martelindbergsli9779]

There is

[@bobbharij3760]

Where?

[@peterkuruczleki4607]

Just what I needed! Thanks mate!

[@janparlevliet6740]

Thanks Tom, brilliant routine!

[@proximacentaur1654]

great for distance running form. thanks!

[@WEPS101]

Amazing video, while I had covid I noticed my hip flexors and glutes were feeling really tight. Did these stretches everyday during isolation and it made a huge difference. Thanks a lot mate!

[@VesicaChloeAstrology]

SOOOO nice, thank you!

[@Zeke111]

This was so tough but so good! Great routine mate

[@legendofpersia]

Heya Tom. Thank you for your vidoes, they are very helpful

[@roflcoptergoswoosh]

Was waiting on something like this for a long time. Hopefully this will help my hip flexors get less tight

[@carolinee.n.2234]

That was amazing ! Merciiiiiiiiii from Mauritius. Please for more FOLLOW ALONGS :-)

[@kikilahula1972]

This is great! I'm going to add this to my bridge routine because my hip flexor flexibility needs some work. Thank you 😊

[@timgerritsma1082]

Exactly what i needed

[@jjmartin10193]

Thanks a lot for this.

[@infamousdj9428]

I just did leg day yesterday and was thinking about stretching my hip flexors and this vid came out

[@BodyweightWarrior]

happy stretching :)

[@faridturayev7852]

Thank you very good!

[@hellofromalcatraz]

This was fun! And painful. Definitely gonna add to the weekly routine! Thank you!

[@HealthRenegade]

Another top video Tom

[@Cocoalabella]

I love your videos! Could you please do some for lower back pain and knee pain.

[@Duskwarden]

Marvellous feelings after the stretch! Thank you for yet another amazing flexibility routine!

[@amandafinbarrs2060]

My current fav. I do this as a warmup for leg days. My hips have gotten so much looser ever since I started following your workouts. I pray at the end of this year, I should be able to comfortably to a split😂 I’m going to put in the work too.

[@humawadood1796]

Amazing!!!

[@sherules5005]

21/5/22 ✅ done. It was an effective lower body practice in the AM 🙏🏾. My hip flexors, quads are fully stretched. I did side splits at the end 😇😌💪🏿 ..will mosdef revisit this. Thanks Tom Merrick for your lovely content 😊💛😅💫🙏🏾🇰🇪

[@angelochrisso]

Thanks for this Tom, my forefoot was feeling the brunt of the last move as everything was pushing int the ground

[@tylerb7795]

Thank you

[@nomadhabit]

thx dude!

[@user-jb9gj3hq7v]

I’ve had hip flexor pain for months. Nothing helped… until this video. Can you do one on IT Band/ TFL?

[@lockview2000]

Great video, thank you! Where did you get those stretch shorts from?

[@giselaolsson3210]

Im so please I found this One, I have done you 13 min hip routine for 30 days and this is a challenging progression to move in to. Thank you for creating these.

[@rebecachiesa1672]

This made my low back pain from lifting disappear after one video!!

[@charlieprince8671]

Always thought my hammies were tight....noooooope its my quads and hip flexors that needed this the most lol. I run through the hip mobility routine nightly and only the cossack squats give me any pause. This one had me shouting hallelulah by the lying quad stretch.

[@megustayouful]

all your videos are great :) question: most of the hip flexor stretches really make my knees feel really uncomfortable and sore. is that normal or any tips there?

[@mirageleung1575]

Hi Tom, thank you so much for all your work and videos, they really are great. Do you have any videos for being able to sit on your knees without getting pain in the knees? Thanks!

[@meggystalk7081]

Hm i have the same problem and I stretch my quads a lot & do some knee stability exercises to reduce the pain :)

[@gilldoyle3295]

Love this one!! Bit more flexible for this 😍

[@kumite1984]

Hi Tom, Do you have any plans on making a "combo" video? I mean: flexibility AND (some) strenght, for time crunched people? For example: doing de "hip felxor rock an roll" I tend to hold a 20+ kg kettlebell in one hand, to improve grip strength. Also, for deep squat hold (not featured here), I like to do static over head holds with dumbells. It's not much, but definitely not zero. Or do you have safety concerns about doing so? thanks

[@digital_flo]

Having trouble getting into the first movement even with a yoga block. Is there a beginner stretch I can substitute with until I get to this point. Thanks

[@simonweiwang]

Tom, can I know the brand of the shots? Thanks!

[@prozim]

I love you!

[@SummerDawn]

Ouch!!!! That foam roller kicked my ass!!! Holy crap that hurt!

[@apbeauregard]

I think an abdominal stretch routine. Hip flexor r part of that because they run into that area but I have a lot of scar tissue from surgery in my abs and I see alot of an strength stuff but very little about stretching them for mobility and it's really important to keep the core flexible. I'm also an equestrian so we really need to stay strong but soft at the same time and the abs can get tight.

[@creakcharlie]

Do you have hip strengthening routine?

[@idontknowwhatmyusershouldb3512]

When you said cramp I was not expecting that type ha

[@mjm6083]

How many times a week do you recommend stretching for tight and sore hip flexors?

[@joegarcia1202]

Not yet.

[@warlock684]

I am having elbow pain when I do backlever my golf elbow hurts can u help me brother

[@markbueso2412]

Thank you Tom! My hip flexors have gotten a lot better with this workout!! I was wondering if you could make a flexibility/mobility workout on how to get to a bridge. My midback is really tight and I don’t know where to start. Thank you so much!

[@hanpogee2356]

Tom: "This literally, is like a warm up." Me: excuse me?? 👁️👄👁️

[@koolaid34]

I could not do the lying quad stretch, my ankles were hurting!!

[@murraywright1103]

For anyone who doesn’t have a foam roller at home- I just used an American football and it seemed to do the trick

[@AirRyan45]

I don't have the toe strength for the long lunge

[@chabberekx4112]

💐

[@Davies4Fifa]

My right knee hurts (quad tendon) in that position in 4:35, but if I have hip flexion and knee flexion I have no pain - any ideas?

[@maximeveau-gel9704]

Your quad is too tight. Do a "Couch stretch", this will help.

[@inga-pinga]

Omg not me panicking about not owning a foam roller and using a bottle instead

[@beuy544]

Lying quad stretch, I am unable to lay back whilst bending at the knee

[@beuy544]

My ankle mobility is not good enough, I notice yours is parellel

[@jaychev1]

leai fafetai

[@susioeandno1else]

Dying 😅

[@Cody_OConnell]

Has anyone ever told you that you look and sound like a taller and tanner version of Otis from the Netflix series Sex Education?

[@bigsmoke4]

Dat kid from hugo

[@BodyweightWarrior]

I don't get it but all the time 😂

[@gluchnui]

the next step for you would be Yoga think about it

[@martelindbergsli9779]

I need a foam roller

[@m.syafiq206]

Otis?

[@marcuslawson4177]

I cant even get into most of the positions :(

[@ProWeAreSo]

This is fantastic for cyclists

[@archifit8041]

Bring back training vlogs! Even a rehab one would be awesome

[@travisn346]

You guys had Oklahoma beat and let 'em off the hook!

[@Bluebuthappy182]

Anyone else having trouble with the soles of their feet? Mine are cramping like crazy

[@yifankach]

"...you can actually just grab a weight, or a dog or another human being"

[@adammurphy5372]

I love this guy's feet ❤

[@DIYToPen]

Hip Flexor ---> Calf. Ok then.

[@Samuel-jw5ws]

Waaay too hard for a begineer