Upper legs

Hip Flexor Stretch

A lunge with your back knee down and hips forward: it stretches the hip flexors that tighten from sitting.

Also known as: psoas stretch, kneeling hip flexor stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Muscles worked

Hip Flexor Stretch muscle map: hip flexors, adductors and quads highlighted on the front and back of the body

PrimaryHip Flexors
SecondaryAdductors
SecondaryQuads
Quad exercises

How to do it

Kneel on one knee with the other foot in front, both knees at 90 degrees.
Tuck your pelvis, tailbone down, and squeeze the back-leg glute.
Shift your hips slightly forward until you feel the stretch at the front of your hip.
Raise the same-side arm to intensify it.

Form cues

The key is tucking your pelvis, not lunging far.
Torso upright.
Pad under your knee.

Common mistakes

Arching your lower back: the stretch disappears. Tuck your pelvis.
Pushing your front knee too far forward.
Relaxing the back glute: squeeze it.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from hip flexor stretches.

Half-kneeling rock
Rock your hips forward and back rhythmically.
Bodyweight · Beginner
How to do it
1. Kneel on one knee with the other foot flat on the floor in front of you.
2. Tuck the tailbone slightly and brace the trunk so the lower back stays neutral.
3. Rock the hips forward until you feel the front of the back thigh lengthen.
4. Rock back out of the position under control and repeat rhythmically.
5. Switch sides and repeat for the same number of repetitions.
Primary
Hip Flexors
Secondary
Glutes, Quads
Low lunge
The yoga version with arms overhead.
Bodyweight · Beginner
How to do it
1. From kneeling, step one foot forward so the knee stacks over the ankle.
2. Lower the back knee to the floor and untuck that foot.
3. Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.
4. Lift the chest, raise the arms if it feels good, and hold for the prescribed time.
5. Step back and repeat on the other side.
Primary
Hip Flexors, Quads
Secondary
Lower Back, Glutes
Lizard stretch
Hands inside your front foot: a deep hip opener.
Bodyweight · Beginner
How to do it
1. Step one foot forward into a deep lunge, foot placed wide.
2. Lower both forearms toward the floor inside the front foot.
3. Extend the back leg straight and let the hips sink.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Adductors, Hip Flexors
Secondary
Glutes, Hamstrings
Down dog to low lunge
A dynamic transition to mobilise your hips.
Bodyweight · Beginner
How to do it
1. Start in downward dog with the hands shoulder-width apart.
2. Shift the weight forward and step one foot up between the hands.
3. Lower the back knee to the floor and sink the hips into a low lunge.
4. Press back through the hands, lift the back knee and step the front foot back to downward dog.
Primary
Hip Flexors
Secondary
Glutes, Quads