Hip Flexor Stretch

STRETCHINGBEGINNERBodyweight

Preparation: setup of the hip flexor stretch

1
Kneel on your left knee on a soft surface, with your right foot planted flat on the floor in front of you in a lunge position.
2
Position your right knee directly over your right ankle at a 90-degree angle.
3
Gently push your hips forward while keeping your torso upright.
4
Squeeze your left glute to deepen the stretch in the left hip flexor.
5
Raise your left arm overhead and lean slightly to the right for an additional stretch through the side body.
6
Hold for 20-30 seconds, then switch sides.

Level	Sets & Reps	Goal Focus
Beginner	2 sets of 20-second holds per side	Form mastery, neural adaptation
Intermediate	3 sets of 30-second holds per side	Hypertrophy, moderate loading
Advanced	3 sets of 45-60 second holds per side	Strength, high intensity/volume

Quadriceps

AbdominalsGlutes

Stretches tight hip flexors caused by prolonged sitting and sedentary lifestyles
Helps correct anterior pelvic tilt and associated lower back pain
Improves hip extension range of motion for better athletic performance

Posterior pelvic tilt (tucking the tailbone under) dramatically increases the stretch
Place a towel or pad under the back knee for comfort
Contract the glute of the trailing leg to intensify the hip flexor stretch through reciprocal inhibition