Hip Flexor Stretch Guide: Form, Benefits, and Steps
Master the hip flexor stretch to improve mobility and reduce back pain. Follow our coach-approved guide for perfect form and daily flexibility.
How to Perform
- Begin in a half-kneeling position with your right knee on the floor and your left foot planted firmly in front of you.
- Maintain a tall, upright posture with your hands resting on your front thigh or your hips for balance.
- Engage your glutes and tuck your pelvis forward slightly to prevent your lower back from arching.
- Shift your weight forward toward your front foot until you feel a gentle stretch in the front of your right hip.
- Hold this position for thirty to sixty seconds while maintaining deep, steady nasal breaths.
- Slowly return to the starting position and repeat the process on the opposite side.
Common Mistakes
- Arching the lower back to gain more range of motion.
- Leaning the torso too far forward instead of staying vertical.
- Failing to engage the glute of the trailing leg.
- Holding your breath or tensing the neck muscles.
Muscles Worked
Primary movers
- Hip Flexors
Stabilizers
- Quads
- Psoas
- Glutes
Related Guides
- Chest Doorway Stretch — Stretching
- Child's Pose — Stretching
- Cross-Body Shoulder Stretch — Stretching
Hip Flexors · Stretching