Hip flexor stretch
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Hip flexors
- Low load
- Quads · Rectus femoris
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Kneel in a half-kneeling position with the front foot flat and the back knee on a pad. Tuck the pelvis under first, then squeeze the glute on the kneeling side and shift gently forward until you feel a stretch at the front of the hip. Hold and breathe. Do not lean forward by arching the lower back — the pelvic tuck is what makes the stretch happen.
Form cues
- Tuck the pelvis before leaning in
- Squeeze the glute on the kneeling side
Safety
Talk to a professional before this exercise if you have any of the following:
Knee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.