Flexion And Extension Hip Stretch
Improve hip mobility and flexibility with this bodyweight flexion and extension stretch.
Description
A floor exercise for stretching and strengthening the hip muscles through flexion and extension movements.
How to Do Flexion And Extension Hip Stretch
- 1Setup
Lie on your back on a mat with your legs extended straight and your arms resting at your sides.
- 2Setup
Bend one knee and place your foot flat on the floor, keeping the other leg extended straight.
- 3
Gently pull the bent knee towards your chest, grasping it with both hands, feeling a stretch in your glute and hamstring. Hold this flexed position briefly.
- 4
Release your knee and slowly extend the same leg back down towards the floor until it is fully straight and relaxed.
- 5
Actively press the heel of your extended leg into the floor, feeling a stretch in the front of your hip and thigh. Hold this extended position briefly.
- 6
Repeat the flexion and extension movement for the desired duration on one side, then switch to the other leg.
Tips
- Focus on controlled movements, avoiding bouncing or jerky motions to prevent injury and maximize the stretch.
- Coordinate your breath with the movement: exhale as you flex your hip (pull knee to chest) and inhale as you extend your leg.
- Keep your lower back pressed gently into the floor throughout the stretch to isolate the hip movement and protect your spine.
- For a deeper hip flexor stretch during the extension phase, ensure your extended leg remains straight and actively press your heel away from your body.
Common Mistakes
- ×Arching the lower back during hip flexion reduces the glute stretch; keep your core engaged and your lower back flat on the floor.
- ×Rushing through the movements diminishes the stretch benefits; perform each phase slowly and deliberately, holding briefly at the end ranges.
- ×Not fully extending the leg during the extension phase limits the hip flexor stretch; ensure your leg is straight and your heel is reaching away from your body.
Variations
Bench Hip Extension
Strengthen your glutes and hamstrings with the Bench Hip Extension. This bodyweight exercise effectively targets the posterior chain for improved hip
Band Standing Hip Extension
Strengthen your glutes and improve hip extension with the Band Standing Hip Extension. This exercise targets the gluteus maximus against band resistance.
Hip Extension Stretch
Gently stretch your hip extensors (glutes and hamstrings) with this effective bodyweight movement. Improve flexibility and alleviate hip stiffness.
Hip - Extension
Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.
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Crossover Kneeling Hip Flexor Stretch
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Single Leg Bridge with Hip Flexion
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