Hip Flexor Stretch with Side Bend Reach

• CATEGORY

  Mobility

  Flexibility

  Recovery

• EQUIPMENT NEEDED

  Bench or Box

• LEVEL

  All Levels

OVERVIEW

This variation of the Standing Hip Flexor Stretch includes a front foot elevated on a bench or box, with the back leg straight and a deep side bend through the arm reaching overhead. The side bend reach targets not only the hip flexors but also the lateral line of the torso and shoulder, encouraging greater fascial mobility and full-body integration. It’s an excellent way to open up tight hips, relieve tension through the spine, and improve functional posture.

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MUSCLES WORKED

PRIMARY:

• Hip flexors (Iliopsoas, Rectus Femoris)

• Obliques

• Quadratus lumborum

SECONDARY:

• Latissimus dorsi

• Glute max (rear leg engagement)

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Stand facing forward and elevate your right foot on a bench or box. Your left leg remains straight behind you with the foot grounded.

2. Tuck your pelvis under slightly to create length through the front of the left hip.

3. Reach your left arm straight up overhead.

4. Slowly bend to the right side, keeping the arm overhead and reaching through the fingertips.

5. Hold the stretch for 20–30 seconds, feeling the pull from your left hip flexors through your side and into your shoulder.

6. Return to center, then switch sides.

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BENEFITS

• Increases hip extension and core-side flexibility

• Reduces tension along the lateral chain of the body

• Supports proper posture and overhead mobility

• Preps the body for dynamic movement patterns

• Enhances coordination between lower body and torso

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COACHING CUES

• Tuck your hips and stay tall through the spine

• Reach overhead and gently arc to the side like a crescent moon

• Feel the stretch from your hip all the way through your ribs

• Avoid leaning forward-keep your chest lifted

• Breathe deeply into the stretched side