Hip Flexor Stretch

Hip FlexorsBodyweight

This targeted stretch lengthens tight hip flexors caused by long hours of sitting. It opens up your hips, restores mobility, and relieves pressure on your lower back.

How to do it

1Kneel on one knee with your front leg bent at 90 degrees and your foot flat on the floor.

2Tuck your pelvis under and squeeze the glute of your back leg until you feel a gentle stretch in the front of your hip.

3Slowly shift your weight forward slightly while maintaining that pelvic tilt—do not arch your lower back.

4Hold this stretch, breathing deeply and letting the muscles release.

5Switch legs and repeat on the other side.

Common mistakes

Arching your lower back instead of tucking your pelvis, which dumps tension into your spine instead of stretching the hip.

Pushing too far and causing sharp pain—the stretch should feel comfortable and restorative.

Forgetting to tuck your pelvis, which keeps the hip flexors in a shortened state and ruins the stretch.

Bouncing or making jerky movements—stay static and control the depth.

Breathing

Breathe slowly through your nose. Exhale to relax deeper into the stretch, shifting your hips slightly forward if comfortable.

Make it harder or easier

To make it easier: place a soft mat or pillow under your kneeling knee, or hold onto a wall for balance.

To make it harder: reach the arm on your kneeling side straight up to the ceiling and lean slightly to the opposite side.

Pro tip: if you feel unsteady, place a chair next to you and hold the backrest for balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.