Primary
Rehabilitation
Secondary
Hip Flexors, Quads, Psoas
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Hip Flexor Stretch is a beginner-level general fitness movement that trains Iliopsoas, Rectus femoris. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use daily, especially after sitting.
Who it's for
Everyone, especially desk workers.
Squeeze your back glute firmly to deepen the stretch and protect your lower back. Keep your torso upright—leaning forward shifts the stretch away from the hip flexors.
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Also targets: Hip Flexors, Quadriceps, Psoas
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Kneel on one knee with other foot forward.
Leaning torso forward, reducing hip flexor stretch.
Shift weight forward into front hip.
Feel stretch in front of rear hip.
Squeeze rear glute for deeper stretch.
Hold and switch sides.
Essential for those who sit a lot.
Squeeze glute to intensify stretch.
Allowing torso to collapse forward.
Use hip flexor stretches daily if you sit for extended periods. Hold 30-60 seconds per side for 2-3 sets. Pair with glute activation work for balanced hip function.
Arching lower back excessively which can cause injury.
Changing your back position during the Hip Flexor Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Leaning forward which shifts the load incorrectly.
Loading more weight than you can control on the Hip Flexor Stretch often creates compensations that shift work away from your Iliopsoas. Reduce the load until each rep follows the intended path.
Not engaging glutes, losing the activation benefit.
Isometric holds like the Hip Flexor Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Iliopsoas has to work. Lock into position and hold it.
Everyone, especially desk workers.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Hip Flexor Stretch with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hip Flexor Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Hip Flexor Stretch
The Hip Flexor Stretch primarily targets the Iliopsoas, Rectus femoris, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Hip Flexor Stretch include Tensor fasciae latae, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Hip Flexor Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hip Flexor Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hip Flexor Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Hip Flexor Stretch include: Couch Stretch, Lizard Pose. These exercises target similar muscle groups as the Hip Flexor Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.