Lying Hip Flexor Stretch
Description
The lying hip flexor stretch is a passive hip flexor stretch performed lying on your back at the edge of a bench with one leg dropped off the side and the other knee held to the chest. Gravity provides a deep, gentle hip flexor stretch on the dropped leg without active effort. It is one of the most effective hip flexor stretches for tight hips.
Muscle Group
Equipment Required
Lying Hip Flexor Stretch Instructions
- Lie on your back near the edge of a bench with your right hip just at the edge.
- Pull your left knee toward your chest. Hold it with both hands.
- Let your right leg drop off the side of the bench, allowing gravity to lower it.
- Allow the right thigh to drop below the level of the bench.
- Feel the deep stretch through your right hip flexor.
- Hold for 30 to 60 seconds. Breathe deeply and let gravity deepen the stretch.
- Switch sides and repeat.
- Use a sturdy bench or table that allows the leg to drop fully.
Lying Hip Flexor Stretch Form & Visual
Lying Hip Flexor Stretch Benefits
- Passive hip flexor stretch — gentle and effective
- Allows long holds without active effort
- Gravity deepens the stretch over time
- Improves hip extension for squats and running
- Counteracts prolonged sitting
- Excellent post-workout stretch
Lying Hip Flexor Stretch Muscles Worked
- Iliopsoas (hip flexor)
- Rectus femoris (slight)
- Tensor fasciae latae
- Sartorius
