How To Do A Hip Flexor Stretch

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The half-kneeling hip flexor stretch targets the muscles at the front of your hip, which can feel tight after long hours of sitting. You kneel on one knee with the other foot in front and gently shift your hips forward until you feel a stretch at the front of the back hip.

It is simple, needs no equipment and fits easily into a warm-up, a cool-down or a quick break from your desk.

How To Do A Hip Flexor StretchSide view of a half-kneeling hip flexor stretch, upright and with hips shifted forward, rear hip flexors highlighted.1Start PositionBack kneeon the floorTall torso2Stretch PositionShift hipsforwardStretch in frontof the back hipStretched: hip flexors (back leg)Workouts.org
Hip Flexor Stretch positions. The highlighted segments show the muscles being stretched.

Hip Flexor Stretch Quick Facts

Primary MusclesHip flexors (iliopsoas, rectus femoris)
Secondary MusclesQuads, glutes (on the kneeling side)
EquipmentNone (a mat or cushion for the knee)
LevelBeginner
How Long2-3 holds of 30-45 seconds per side

How To Do A Hip Flexor Stretch

  1. Kneel on a mat with your right knee down and your left foot flat in front of you, both knees bent about 90 degrees.
  2. Stack your torso tall over your hips and place your hands on your front knee or your hips.
  3. Tuck your tailbone slightly under by squeezing your right glute.
  4. Shift your hips forward slowly until you feel a stretch at the front of your right hip.
  5. Hold for 30-45 seconds while breathing slowly.
  6. Switch sides and repeat.

Hip Flexor Stretch Form Tips

  • Squeezing the glute on the kneeling side increases the stretch without leaning farther.
  • Raise the arm on the kneeling side overhead to stretch a little higher up the front of the hip.
  • Keep your ribs down. Arching the lower back fakes the stretch.
  • Put a folded towel under your knee if the floor is hard.

Common Mistakes To Avoid

  • Arching the lower back. Leaning back moves the stretch into your spine instead of the hip.
  • Lunging too far. A bigger step is not better. Small, controlled hip shifts work best.
  • Bouncing. Hold the position steadily rather than pulsing.
  • Forgetting the glute squeeze. Without it, the pelvis tips and the stretch fades.

Muscles Stretched

The iliopsoas and rectus femoris, which lift your knee and bend your hip, are lengthened on the kneeling side. The glute on that side works lightly to tilt the pelvis into position.

Hip Flexor Stretch Variations

  • Couch Stretch: A deeper version with the back foot raised against a wall.
  • Standing Hip Flexor Stretch: For people who cannot kneel comfortably.
  • Hamstring Stretch: Stretches the back of the thighs.
  • Glute Bridge: Strengthens the muscles on the opposite side of the hip.
  • Bird Dog: A gentle core and hip stability drill.

How Long Should You Hold It?

Start with 2-3 holds of 30-45 seconds per side. Ease into the stretch slowly and back off if you feel sharp pain rather than a gentle pull.

Frequently Asked Questions

How Long Should You Hold A Hip Flexor Stretch?

Around 30-45 seconds per side, repeated two or three times, is a good place to start.

Can Tight Hip Flexors Cause Lower Back Pain?

Tight hip flexors can pull on the pelvis and are one of several factors linked to lower back discomfort. If you have ongoing pain, check with a healthcare professional.

How Often Should You Stretch Your Hip Flexors?

Daily is fine for most people, especially if you sit a lot.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.