Standing Hip Flexor Stretch
A short split-stance stretch done standing: you bend both knees, lift the back heel and press the back hip forward to lengthen the hip flexor, handy when you can't kneel.
Primary muscles
- Hip Flexors
Secondary muscles
- Quadriceps
- Sets
- 2–3
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with one foot a short step in front of the other and hands on the hips.
Bend both knees and lift the back heel so you're on the ball of the back foot.
Tuck the pelvis under and squeeze the glute of the back leg.
Press the back hip forward until you feel a gentle stretch at the front of that hip.
Hold, then switch legs.
Breathing: Breathe slowly and press the hip forward a little on each exhale.
Coaching tips
Torso stays tall
Tuck, then push the hip forward
Squeeze the back glute
Common mistakes
Leaning the torso forward
Arching the lower back
Taking too long a stance
Safety notes
The stretch is mild by design; move to the kneeling version for more depth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.