Hip Flexor Stretch

• CATEGORY

  Mobility

  Hip Flexors

  Stretching

  Recovery

• EQUIPMENT NEEDED

  Bench or Box

• LEVEL

  All Levels

OVERVIEW

This standing variation of the Hip Flexor Stretch elevates the front foot on a bench or box while keeping the back leg straight. It emphasizes hip extension through the rear leg, targets the hip flexors, and encourages full-body alignment. This position helps open up tight hips, reinforces glute activation, and can be easily integrated into warm-ups, cooldowns, or active recovery sessions.

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MUSCLES WORKED

PRIMARY:

• Hip flexors (Iliopsoas, Rectus Femoris)

SECONDARY:

• Quadriceps

• Glutes (rear leg engaged for support)

• Core (stabilization)

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STEP-BY-STEP INSTRUCTIONS

1. Stand tall and place your right foot on a bench or box in front of you, keeping your left leg extended straight behind you.

2. Square your hips forward and gently tuck your pelvis under (posterior tilt).

3. Keep your back leg straight with the heel lifted or lightly grounded depending on your flexibility.

4. Begin to shift your weight forward slightly until you feel a stretch through the front of the left hip.

5. Optional: Raise your left arm overhead and add a side bend to the right to deepen the stretch.

6. Hold for 20–30 seconds, then switch legs.

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BENEFITS

• Opens up tight hip flexors and anterior chain

• Improves posture and hip extension range

• Prepares the body for dynamic lower body movements

• Reduces compensatory strain on the low back

• Reinforces balance and single-leg stability patterns

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COACHING CUES

• Keep the back leg straight-feel the stretch from heel to hip

• Tuck the pelvis to lengthen the hip flexors

• Maintain tall posture-avoid collapsing into the front leg

• Engage your glutes to support the stretch

• Add breath to help deepen the stretch without forcing it