Standing Hip Flexor Stretch
Description
The standing hip flexor stretch is a practical stretch performed standing in a split stance, with the back foot elevated on a chair, bench, or wall behind you. By driving the hips forward and squeezing the back-leg glute, you stretch the hip flexor and rectus femoris of the back leg without needing to kneel.
Muscle Group
Equipment Required
Standing Hip Flexor Stretch Instructions
- Stand a few feet in front of a chair, bench, or sturdy surface.
- Place the top of your right foot on the surface behind you. Your toes should point back, top of foot pressing into the surface.
- Step your left foot forward to create a split stance. Bend your left knee slightly.
- Stand tall and brace your core.
- Squeeze your right glute hard. This tilts the pelvis posteriorly and intensifies the stretch.
- Push your hips slightly forward while keeping the glute squeezed.
- Feel the deep stretch in the front of your right hip and upper thigh.
- Hold for 20 to 30 seconds. Switch sides.
Standing Hip Flexor Stretch Form & Visual
Standing Hip Flexor Stretch Benefits
- Stretches the hip flexors without kneeling
- Practical for office or travel settings
- Glute squeeze deepens the stretch effectively
- Improves hip extension for better squats and running
- No equipment needed (just an elevated surface)
- Easy to integrate into daily routine
Standing Hip Flexor Stretch Muscles Worked
- Iliopsoas (hip flexor)
- Rectus femoris
- Tensor fasciae latae
- Sartorius
Standing Hip Flexor Stretch Variations & Alternatives
- Kneeling Hip Flexor Stretch
- Couch Stretch
- Intermediate Hip Flexor and Quad Stretch
- Standing Hip Flexor Stretch with Reach
- Lunge Hip Flexor Stretch
