Hips Flexor
The hip flexor stretch is a bodyweight stretching exercise targeting the hip flexors and quadriceps. Performed in a kneeling lunge position, it involves shifting weight forward to lengthen the front of the hip, improving hip mobility and relieving tightness from prolonged sitting.
How to do it
- Kneel on one knee with your opposite foot forward, creating a 90-degree angle at both knees.
- Engage your core and keep your torso upright.
- Gently shift your weight forward, driving your front knee over your toes.
- Feel a stretch along the front of the hip of the kneeling leg.
- Hold for 20-30 seconds, then switch sides and repeat.
Form cues
- Keep your chest tall and upright
- Engage your core to prevent arching
- Squeeze the glute of the kneeling leg
- Keep your hips square to the front
- Shift weight gently until you feel a stretch
Breathing: Breathe deeply and rhythmically throughout the hold, aiming to exhale as you ease further into the stretch.
Common mistakes
- Arching the lower back: puts unnecessary strain on your spine instead of targeting the hip
- Leaning too far forward: causes you to lose the stretch in the hip flexor
- Collapsing the chest: reduces the effectiveness of the upright posture needed for this stretch
- Twisting the hips: prevents a deep, even stretch across the front of the hip
Muscles worked
Primary: hip flexors. Secondary: quads, lower back.
Suggested sets & reps
Get fitter
2 sets x 45 seconds per side, rest 30 s
Lose weight
2 sets x 45 seconds per side, rest 30 s
Build muscle
2 sets x 45 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain in your knee or lower back, ease off immediately.
- If you have a history of knee injury, check with a professional before performing kneeling movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the stretch?
You should feel a gentle pulling sensation in the front of the hip and thigh of the kneeling leg.
How often should I do this?
You can perform this stretch daily, especially after long periods of sitting or as part of your cool-down.
What if I feel pain in my knee?
Place a folded towel or yoga mat under your kneeling knee for extra cushioning, or try a standing version.