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You may not be familiar with the name of your sartorius muscle, but it’s actually the longest one in your body. The sartorius is a thin, ribbon-like muscle that runs from the front of your hip on your outer thigh down to the inside of your leg, just below the knee. It helps flex both your hip and your knee, according to StatPearls.
The sartorius also aids in moving your hips away from the middle of your body (called abduction) and is involved in rotating your thigh, according to the International Sports Sciences Association (ISSA).
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Because it’s used so frequently in so many leg movements (especially by runners, according to the ISSA), it’s common to have some sartorius pain. This might manifest as knee pain, hip pain, tight hips or sore thighs, and in some cases, sartorius stretches can help alleviate tightness and discomfort.
Keep in mind stretches won’t help with acute injuries. If you have sharp, unusual or sudden pain in your hips, thighs or knees, talk to a doctor about a potential sartorius muscle injury before trying to stretch it out.
Sartorius Stretches to Try
Try the exercises below to loosen the sartorius muscle and improve your flexibility.
Warm up with about 5 to 10 minutes of light cardio — like walking or jogging — before stretching. Your muscles are more responsive to stretching when they’re warm.
1. Half-Kneeling Hip Flexor Stretch
Skill Level
All Levels
- Find a soft surface and start in a half-kneeling position. Your bottom knee should be directly underneath your hip, and your front foot should be directly underneath your knee.
- Start by tilting your tailbone down toward the ground to engage your core, and slowly move forward over your front foot. Maintain a neutral spine and upright position.
- Hold for 30 to 60 seconds.
- Repeat 2 to 3 times, then switch to the other side.
2. Couch or Wall Stretch
Skill Level
Intermediate
- Start in an all-fours position in front of a wall or couch. Lift one foot up and place it about 3 to 5 inches off the ground on the wall or rest the top of your foot on the couch cushio.
- Slowly rise up into a half-kneeling position with your spine upright.
- Optional: Lunge slightly forward into your front leg for an even deeper stretch.
- Hold for 30 to 60 seconds.
- Repeat 2 to 3 times, then switch to the other side.
3. Standing Quad Stretch
Skill Level
All Levels
- Stand on your right leg. Place your right hand on a solid, sturdy object like a chair or the wall for support.
- Bend your left knee and grab your ankle with your left hand. Gently bring your heel toward your butt, feeling a slight pull along the front of your thigh and hip.
- Hold this stretch for 30 to 60 seconds.
- Release your leg and switch to the opposite side. Repeat twice with each leg.
Warning
Stretching should never cause intense pain. Hold these positions at the point where you feel a gentle stretch. If you experience pain, despite backing off the intensity of the stretch, talk to a physical therapist or doctor.
