Lie on your stomach, hands underneath your shoulders. Push up and arch through the back like a cobra. You are working on the mobility in your back, but you’re also stretching the front of those hip flexors.
I recommend holding the stretch for two to five seconds and seeing how it feels. Go through two repetitions total.
Get up, see if the hip area has loosened up. Now, see if you can squat more easily, with less tension. Then, if you’re feeling looser, progress the length of your hold up to 10 or 15 seconds.
When you press up, make sure your hips are coming off the mat so you’re getting a good hip flexor stretch. Just like the foam roller; you end up working on your rectus femoris muscle.
Exercise #4: 90-90 Hip Flexor Stretch
This stretch will hit deeper in your hip flexors than the last one. There are 2 areas of the hip flexor we will hit with 2 different variations. Here is the first:
90-90 — Iliacus-Focused: