Hip Flexor Stretch with Overhead Reach

Box or Bench
Written By Sky Winn

  • Mobility

    Flexibility

    Recovery

  • Bench or Box

  • All Levels

OVERVIEW

This variation of the Standing Hip Flexor Stretch places the front foot elevated on a bench or box while keeping the back leg long and strong. Adding an overhead reach enhances the fascial stretch from hip through the torso, targeting the hip flexors and deep stabilizers while encouraging full-body alignment. Ideal for improving posture, hip mobility, and movement efficiency.

MUSCLES WORKED

PRIMARY:

  • Hip flexors (Iliopsoas, Rectus Femoris)

  • Obliques and QL (during overhead reach)

SECONDARY:

  • Quadriceps

  • Core stabilizers

  • Latissimus Dorsi and shoulder complex (during reach)

STEP-BY-STEP INSTRUCTIONS

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

  2. Keep hips squared forward and perform a slight posterior pelvic tilt (tuck the tailbone).

  3. Reach your left arm straight overhead while keeping the ribs down and spine long.

  4. Begin to gently shift weight forward into your front foot until you feel a stretch through the left hip and side body.

  5. Option to add a slight side bend to the right to deepen the stretch.

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

BENEFITS

  • Improves hip extension and front body mobility

  • Enhances posture and spinal alignment

  • Opens up tight hip flexors and improves range of motion

  • Integrates core and shoulder engagement with lower body stretching

  • Great prep for squats, lunges, running, and overhead movements

COACHING CUES

  • Tuck your tailbone to lengthen the front of your hip

  • Stay tall-don’t collapse into the front leg

  • Drive through the back heel for stability and length

  • Reach up and out with control, not tension

  • Breathe into the stretched side to create space

Sky Winn
Previous

Hip Flexor Stretch with Side Bend Reach
Next

Hip Flexor Stretch