Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Standing Hip Flexor Stretch

Effectively stretch your hip flexors, including the iliopsoas, with this standing stretch. Improve hip mobility and alleviate tightness.

Beginner

Isolation

Static

1 min per set30s rest

Thighs

Body weight

Description

This exercise involves stretching the hip flexors by standing straight and pulling your knee towards your chest.

How to Do Standing Hip Flexor Stretch

1
Setup
Stand tall with your feet hip-width apart and a neutral spine, facing forward. Shift your weight onto one leg, maintaining a slight bend in the standing knee for stability.
2
Setup
Reach back with the hand on the same side as your lifted leg and grasp your ankle or the top of your foot. Keep your knees close together, with the lifted knee pointing directly towards the floor.
3
Gently pull your heel towards your glute, feeling a stretch in the front of your thigh and hip. Maintain an upright torso and avoid leaning forward or to the side.
4
To deepen the stretch in the hip flexor, slightly tuck your pelvis forward and actively engage the glute of the stretched leg. You should feel the stretch intensify higher up in the hip.
5
Hold this position for the desired duration, breathing deeply and evenly throughout the stretch. Release slowly and repeat on the opposite side.

Tips

To improve balance, focus your gaze on a fixed, non-moving point in front of you throughout the stretch.
Ensure your lifted knee points straight down towards the floor, rather than splaying out to the side, to effectively target the primary hip flexors.
Actively tuck your pelvis slightly forward and engage your glute on the stretching side to increase the stretch's intensity in the hip flexor, not just the quadriceps.
If balance is a significant challenge, perform this stretch while holding onto a wall or sturdy piece of furniture for support.

Common Mistakes

×Arching the lower back reduces the effectiveness of the hip flexor stretch; fix this by tucking your pelvis under and engaging your abdominal muscles.
×Allowing the lifted knee to splay out to the side diminishes the target on the hip flexors; fix this by actively keeping your knees close together and aligned.
×Pulling the foot too aggressively into a painful range of motion can cause injury; fix this by only pulling until a gentle, tolerable stretch is felt, never pain.

Variations

Isolation

Standing Balance Outer Hip Stretch

Improve hip flexibility and balance with the Standing Balance Outer Hip Stretch. This bodyweight move targets the glutes and outer hips, enhancing

Intermediate

HipsThighsBody weight

Isolation

Lying Hip Flexor

Effectively stretch your hip flexors with this simple bodyweight exercise. Improve mobility, reduce tightness, and enhance posture for better daily

Beginner

ThighsBody weight

Compound

Supported One Leg Standing Hip Flexor And Knee Extensor Stretch

Stretch your hip flexors and quadriceps with this supported standing stretch. Improve flexibility, alleviate tightness, and enhance range of motion.

Beginner

ThighsBody weight

Isolation

Seated Knee Flexor And Hip Adductor Stretch

Effectively stretch your knee flexors and hip adductors with this seated exercise. Extend and spread your legs while maintaining an upright posture.

Beginner

ThighsBody weight

Related Exercises

Compound

Body Extension

Achieve a full-body stretch with the Body Extension. Improve flexibility and posture by actively lengthening from head to toe.

Beginner

HipsThighsBody weight

Isolation

Knee - Extension

Strengthen your quadriceps with the bodyweight knee extension. This controlled movement improves knee joint stability and muscle activation, perfect for

Beginner

ThighsBody weight

Isolation

Seated Quadriceps Stretch

Perform the seated quadriceps stretch to improve flexibility in your thighs. This gentle stretch targets the quadriceps muscles, enhancing range of motion

Beginner

ThighsBody weight

Isolation

Knee - Flexion

Improve knee mobility and flexibility with bodyweight knee flexion. This gentle stretch targets your hamstrings, aiding recovery and preparing your joints

Beginner

ThighsBody weight