Massage Gun Protocol for Hip Flexors & Surrounding Areas
Use before stretching/mobility to relax tight muscles and after workouts to reduce stiffness.
Spend about 30-60 seconds per area, using light to moderate pressure.
Before Training (Warm-Up Activation Focus)
Hip Flexors (Iliopsoas & Rectus Femoris)
- Lie down or stand in a lunge position.
- Apply the massage gun to the upper thigh and inside hip crease.
- Use slow strokes from the hip bone down toward mid-thigh.
Quads (Front of Thigh)
- Start at the top of the thigh and work downward.
- Focus on the middle and outer parts of the quad.
- Avoid bony areas (kneecap & hip joint).
Glutes & TFL (Lateral Hip Area)
- Sit or lie on one side.
- Apply the massage gun to the side of the hip (TFL) and upper glute.
- This helps counteract tight hip flexors.
After Training (Recovery & Relaxation Focus)
Use a Slower Speed & More Time (60-90 sec per muscle group) Follow with static stretching & mobility work
- Spend more time on tight areas (hip flexors, quads, TFL).
- Move slowly along the muscle instead of bouncing around.
- If a spot feels extra tight, hold the gun there for 10-15 sec before moving.
What to Avoid:
Directly on bones or joints (hip socket, knee cap) Pressing too hard – Let the gun do the work. Using for more than 2 minutes per muscle – Can cause irritation.
Pro Tip:
Best used before stretching & mobility for better results. Pair with foam rolling for deeper tissue release. Hydrate after to flush out muscle tension and aid recovery.
HIP FLEXOR STRETCHING & MOBILITY PROTOCOL
Do before and after practice or training (can also be done on recovery days).
1. Foam Roll Release (3-5 min total)
- Hip Flexors & Quads: Lie face down and roll from the top of the thigh to just above the knee. Stop at tight spots and hold for 30 sec.
- TFL (Tensor Fasciae Latae): Side-lying roll on the front side of the hip.
- Glutes: Sit on the foam roller with one ankle crossed over the knee and roll the glutes.
2. Dynamic Hip Mobility (8-10 reps per side)
World’s Greatest Stretch
- Lunge forward, placing both hands inside the front foot.
- Rotate the torso, reaching one arm up.
- Hold 3 sec, then switch sides.
Eccentric Hip Flexor Stretch (3-sec Lowering)
- Kneel in a lunge position, tuck pelvis.
- Lean forward slowly for 3 seconds, hold, then return.
90/90 Hip Rotations
- Sit on the ground in a 90/90 position.
- Rotate knees side to side while maintaining an upright posture.
Glute Bridge w/ Hip Flexor Stretch (8 reps)
- Hold one knee to chest while doing single-leg glute bridges.
CORE EXERCISES (MINIMIZING HIP FLEXOR ACTIVATION)
Perform 2-3 rounds, 10-15 reps per exercise, 3-4x per week.
1. Dead Bugs (Control & Core Activation)
- Lie on your back with knees bent at 90°.
- Engage your core and press your lower back into the ground.
- Slowly lower opposite arm and leg toward the floor without arching your back.
- Return to the start and switch sides.
2. Side Plank with Hip Lift
- Start in a side plank position (forearm down, feet stacked or staggered).
- Lower your hips toward the ground, then lift back up with control.
3. Cross-Body Bird Dogs
- Start in a tabletop position (hands under shoulders, knees under hips).
- Extend opposite arm and leg while keeping your core tight.
- Bring elbow and knee toward each other under your torso, then extend again.
4. Bear Hold (Isometric Core Activation)
- Start in an all-fours position with hands under shoulders, knees under hips.
- Hover knees just 1-2 inches off the ground.
- Hold for 20-30 seconds, keeping your core engaged.
5. Plank with Shoulder Taps
- Start in a high plank position (hands under shoulders).
- Slowly lift one hand to tap the opposite shoulder while keeping your hips steady.
- Alternate sides with control.
6. Reverse Crunch (Lower Abs, No Hip Flexors)
- Lie on your back with knees bent and feet flat.
- Engage your core and lift your knees toward your chest without swinging.
- Lower with control, keeping tension in your core.