Hip Flexion and Extension Stretch
Start in a kneeling position with one leg bent in front at 90 degrees and the other extended straight behind you. Place your hands on the floor for support, keep your back straight, and gently lean forward to stretch your hip flexors and glutes. Engage your core and maintain an upright torso throughout the stretch.
- Target muscles
- Glutes, Upper legs
- Also works
- Lower back, Abs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Hip Flexion and Extension Stretch: how to do it
- Begin in a kneeling position on the floor with one leg extended straight behind you and the other leg bent at a 90-degree angle in front of you.
- Place your hands on the floor on either side of your front leg for support.
- Keep your torso upright and your back straight, engaging your core muscles.
- Slowly lean forward into the stretch, feeling a stretch in the hip flexors of the extended leg and the glutes of the bent leg.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining proper posture.
- Return to the starting position and switch legs to repeat the stretch on the other side.
- Perform the stretch for 2-3 sets on each side, ensuring smooth and controlled movements.
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
Avoid arching your lower back excessively or collapsing your torso forward. Another common mistake is letting the front knee push past the toes, which can create unnecessary pressure on the joint.
Alternatives
More Glutes exercises
Questions about Hip Flexion and Extension Stretch
What muscles does the Hip Flexion and Extension Stretch target?
This stretch primarily works the glutes and upper legs, while also engaging the lower back and abdominal muscles for stability. It helps open up tight hip flexors and improve flexibility in the surrounding muscle groups.
Do I need any equipment for the Hip Flexion and Extension Stretch?
No equipment is required for this stretch—it's a bodyweight mobility exercise that can be done anywhere. You may use a yoga mat for comfort and knee support, especially if you're on a hard surface.
Is the Hip Flexion and Extension Stretch suitable for beginners?
Yes, this stretch is beginner-friendly as long as you maintain proper form and avoid overextending. Beginners should start with a shorter hold time and gradually increase duration as flexibility improves.
What are common mistakes to avoid with this stretch?
Avoid arching your lower back excessively or collapsing your torso forward. Another common mistake is letting the front knee push past the toes, which can create unnecessary pressure on the joint.
How long should I hold the Hip Flexion and Extension Stretch?
Aim to hold each side for 20–40 seconds, focusing on deep, controlled breathing. Repeat 2–3 times per side for best mobility results, especially after workouts or prolonged sitting.
Are there any safety tips for performing this stretch?
Warm up lightly before stretching to prevent muscle strain, and avoid forcing your hips into an extreme range of motion. If you feel sharp pain, stop immediately and adjust your position.
What variations can I try for the Hip Flexion and Extension Stretch?
You can add a torso rotation for a deeper hip and lower back stretch, or raise your arms overhead to engage your core more. Using yoga blocks under your hands can also make the position more accessible for those with limited flexibility.