Hip Flexor Stretch
Suitable For
Contraindications
- Avoid if you have acute hip injury or labral tear without professional clearance
- Stop if you feel sharp groin or hip pain
- Do not arch your lower back excessively — maintain a neutral spine
- Use caution with hip replacements
Benefits
- Relieves hip flexor tightness from prolonged sitting
- Improves hip extension and walking stride length
- Reduces lower back arching and associated pain
- Improves squat depth and running mechanics
- Essential for correcting anterior pelvic tilt posture
How to Perform the Hip Flexor Stretch
Kneel on your right knee on a padded surface or cushion. Place your left foot flat on the floor in front of you, left knee bent at 90 degrees. Your torso should be upright.
Gently shift your weight forward onto your left foot until you feel a stretch in the front of your right hip and thigh. Keep your torso tall — do not lean forward.
For a deeper stretch, raise your right arm overhead and gently lean to your left side. This stretches the right hip flexors and the right side of the torso simultaneously.
Hold for 30–60 seconds. Switch sides and repeat.
Common Mistakes
Do not let your front knee go past your toes. Do not arch your lower back excessively. Keep your glutes slightly contracted to protect your lower back.
Frequently Asked Questions
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Suitable For
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