Mobility and stretches
Hip flexor stretch
- Kit
- No kit
- Works
- hip flexors · front of the thigh
- Also
- glutes · lower back · core
The hip flexor stretch opens the front of the hip from a half-kneeling position, the area that shortens when you spend most of the day sitting. It targets the muscles that run from the front of the thigh up into the pelvis, and it pairs well with any session involving squats, lunges or running. Done slowly, it suits both a warm-up and a cool-down.
Form
How to do hip flexor stretch
- 1Kneel on one knee with the other foot flat on the floor in front of you, knee stacked roughly over the ankle. Pad the down knee with a towel or mat if the floor is hard.
- 2Tuck your tailbone under so your lower back flattens slightly, and squeeze the glute on the kneeling side. You should already feel the front of that hip lengthen.
- 3Shift your weight gently forward over the front foot until the stretch builds, keeping your torso tall rather than leaning forward from the waist.
- 4Breathe out slowly and let the hip sink a little deeper on each exhale, holding the position without bouncing.
- 5Ease back to the start, then swap legs and repeat so you stretch both sides.
Watch for
Common mistakes
Arching the lower back and pushing the ribs forward, which moves the stretch into the spine instead of the hip.
Fix: Tuck the tailbone under and keep the ribs down so the pelvis, not the back, creates the stretch.
Driving so far forward that the front knee travels well past the toes and the position feels unstable.
Fix: Shift only until you feel a clear stretch, keeping the front shin close to vertical.
Holding your breath and tensing against the stretch.
Fix: Breathe steadily and let each exhale soften the hip a little more.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.