Prisoner Hip Stretch
The prisoner hip stretch is a bodyweight stretching exercise targeting the hip flexors. The kneeling lunge position combined with hands behind the head and upright torso promotes full hip flexor elongation and thoracic extension.
How to do it
- Kneel on your right knee with your left foot forward, in a lunge position.
- Place your hands behind your head in a prisoner position with elbows wide.
- Drive your hips forward to feel the stretch in your right hip flexor.
- Hold the stretch for 20-30 seconds, keeping your torso upright.
- Switch legs and repeat on the other side.
Form cues
- Keep your chest tall and open.
- Tuck your pelvis slightly under.
- Keep elbows wide and back.
- Breathe deeply into the stretch.
Breathing: Inhale deeply through your nose as you set up, and exhale slowly to help your muscles relax deeper into the stretch.
Common mistakes
- Arching the lower back instead of tucking the pelvis, which reduces the stretch on the hip flexor.
- Leaning the torso too far forward, which shifts the work away from the front of the hip.
- Rushing the hold without taking slow breaths to help the muscles relax.
Muscles worked
Primary: hip flexors. Secondary: glutes, quads, lower back.
Suggested sets & reps
Get fitter
2-3 sets × 30-45 seconds per side, rest 30 seconds
Lose weight
2-3 sets × 30 seconds per side, rest 30 seconds
Build muscle
2-3 sets × 30 seconds per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off or place extra padding under your knee.
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 this stretch?
You should feel a gentle pull along the front of the hip and thigh of the knee that is on the floor.
How often can I do this stretch?
You can perform this stretch daily, especially after long periods of sitting or before workouts.
What if my knee hurts on the floor?
Place a folded towel or yoga mat underneath your kneeling knee for extra cushioning.