1. Come into a lunge position with the right foot forward. Position the right knee over the right ankle and place your left knee on the floor. Bring both hands just above the right knee and maintain a straight spine as you move forward slightly with the right knee. Squeeze your glute muscles and breathe into the left hip flexors. Switch sides.

2. Stand tall with your hips square and bend your right knee, bringing your foot towards your bum. Grab the right foot with your right hand and actively pull the foot closer to your glutes. As you do this, send the right knee down towards the ground and keep both knees together. squeeze your butt to promote a posterior pelvic tilt and hold — then switch sides.

3. This stretch gets at the piriformis muscle of the hip flexor. Sit with both legs extended in front of you. Bend the right knee and place the right foot on the floor. Place your right hand behind you and hook your left elbow on the outside of the right knee. As you twist toward the righthand side, keep your spine straight and breathe deeply. Switch sides after about 20 seconds.

4. Begin in plank position. Pull your right knee in towards your chest, then immediately switch to bring the left knee in towards your chest. Maintain a strong plank form and move as quickly as you can, maintaining good form. Count left-right as one repetition.

5. Lie on your back and bring the soles of your feet together to touch, allowing your knees to open and drop out to the sides. Breathe deeply to stretch the inner thighs, hips, and groin.

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