Start
Finish
Lying Hip Flexor Stretch
Lie flat on your back with one leg extended and the other knee bent toward your chest. Gently pull the bent knee closer with both hands while keeping your back flat and the opposite leg on the ground to stretch the hip flexor. Avoid arching your lower back during the stretch.
- Target muscles
- Upper legs
- Also works
- Lower back, Glutes
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home, Yoga and Pilates
- Logged as
- Seconds
- Popularity
- 75 of 100
Lying Hip Flexor Stretch: how to do it
- Begin by lying flat on your back on a comfortable surface, such as a yoga mat.
- Bend one knee and bring it towards your chest, keeping the other leg extended and flat on the ground.
- Use both hands to gently hold the bent knee and pull it closer to your chest, ensuring you feel a stretch in the hip flexor of the extended leg.
- Keep your back flat on the ground and avoid arching your lower back during the stretch.
- Hold the position for 20-30 seconds while breathing deeply.
- Slowly release the bent leg and return it to the starting position.
- Repeat the stretch on the opposite side by bending the other knee and extending the previously bent leg.
- Perform the stretch for 2-3 repetitions on each side for optimal flexibility improvement.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is arching the lower back, which can decrease the effectiveness of the stretch and cause discomfort. Keep your back flat on the ground, and make sure the extended leg stays in contact with the floor for optimal positioning.
Alternatives
More Upper legs exercises
Questions about Lying Hip Flexor Stretch
Which muscles does the Lying Hip Flexor Stretch target?
The Lying Hip Flexor Stretch primarily targets the upper leg muscles, specifically the hip flexors. It also engages the glutes and lower back as secondary areas, helping improve flexibility and mobility in the hips and midsection.
Do I need any equipment for the Lying Hip Flexor Stretch?
No equipment is required for the Lying Hip Flexor Stretch—your body weight is all you need. A yoga mat or cushioned surface can make the stretch more comfortable, especially if you’re performing it on a hard floor.
Is the Lying Hip Flexor Stretch suitable for beginners?
Yes, this stretch is beginner-friendly and easy to learn. Beginners should focus on gentle pulling and avoid forcing the leg too close to the chest, allowing the hip flexors to gradually loosen without strain.
What are common mistakes to avoid with the Lying Hip Flexor Stretch?
A common mistake is arching the lower back, which can decrease the effectiveness of the stretch and cause discomfort. Keep your back flat on the ground, and make sure the extended leg stays in contact with the floor for optimal positioning.
How long should I hold the Lying Hip Flexor Stretch for best results?
For mobility gains, hold each stretch for 20–40 seconds per side, repeating 2–3 times. Gradually increase hold times as your flexibility improves, but avoid overstretching to prevent muscle strain.
Are there any safety precautions for the Lying Hip Flexor Stretch?
Always warm up lightly before stretching to reduce injury risk. If you have hip or lower back injuries, perform the stretch slowly and stop immediately if you feel sharp pain, consulting a medical professional if necessary.
What variations can I try for the Lying Hip Flexor Stretch?
You can intensify the stretch by slightly raising the extended leg off the ground or adding a gentle ankle pull toward your body. Another option is performing the stretch on a bench to let the extended leg hang for a deeper hip flexor release.