Standing Hip Flexor Stretch

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

BeginnerThighs Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Standing Hip Flexor Stretch

Isolation

Standing Balance Outer Hip Stretch

Hips · Thighs · Body weight

Intermediate

Isolation

Lying Hip Flexor

Thighs · Body weight

Beginner

Compound

Supported One Leg Standing Hip Flexor And Knee Extensor Stretch

Thighs · Body weight

Beginner

Isolation

Seated Knee Flexor And Hip Adductor Stretch

Thighs · Body weight

Beginner

Description

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

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How to do Standing Hip Flexor Stretch

01
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.
02
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.
03
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.
04
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.
05
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.

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Questions

Is Standing Hip Flexor Stretch good for beginners?

Standing Hip Flexor Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Standing Hip Flexor Stretch?

You need Body weight to perform Standing Hip Flexor Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Standing Hip Flexor Stretch?

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.

What are common mistakes when doing Standing Hip Flexor Stretch?

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.