Standing Hip Flexor Stretch

Muscles worked

Setup

1. Stand facing a step or low platform with your feet hip-width apart.
2. Place your front foot firmly on the center of the step, keeping the knee bent at approximately 90 degrees.
3. Step your trailing foot back into a long, staggered stance with the heel reaching toward the floor.
4. Maintain an upright torso with your hands on your hips or a wall for balance.

How to do it

1. Engage your core and perform a posterior pelvic tilt by tucking your tailbone under to flatten your lower back.
2. Slowly shift your weight forward into the front leg until you feel a deep stretch in the front of the trailing hip and the rear calf.
3. Inhale deeply through the nose and exhale slowly, allowing the hip to sink deeper into the stretch with every breath.
4. Hold the position for 30-60 seconds, then carefully step back and switch sides.

Form checklist

• Keep your torso vertical; do not lean forward as this reduces the stretch on the hip flexor.
• Ensure your hips remain squared forward like headlights, rather than rotating toward the side.
• Maintain the pelvic tuck throughout the hold to prevent your lower back from arching.
• Keep the rear knee straight to maximize the stretch across the hip joint.

Pro tips

• Squeeze the glute of the trailing leg as hard as possible; this uses reciprocal inhibition to force the hip flexor to relax and lengthen.
• Reach the arm on the same side as the trailing leg toward the ceiling and lean slightly away from that side to stretch the psoas and obliques.

Make it harder

• Increase the height of the step to create a deeper lunge angle and intensify the stretch.
• Incorporate a slight rotation of the torso toward the front leg to engage different fibers of the hip complex.

Frequently asked

What muscles does the standing hip flexor stretch work?

The standing hip flexor stretch primarily targets the hip flexors, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the standing hip flexor stretch?

The standing hip flexor stretch requires no equipment — just your body weight.

Is the standing hip flexor stretch good for beginners?

Yes. The standing hip flexor stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Back Forward Leg SwingsBeginner · glutes, hamstrings, and hip flexors
• Bent Over Foot TiltBeginner · hip flexors
• Bent Over Lower Leg RotationBeginner · hip flexors
• Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors