Primary
Rehabilitation
Secondary
Hip Flexors, Psoas, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Supine Hip Flexor Stretch could fit a workout
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.
The supine hip flexor stretch uses gravity to stretch the hip flexors while you lie at the edge of a bed or table. This Thomas test position allows the hanging leg to drop naturally, providing a sustained stretch without muscular effort.
When to use it
Use for hip flexor tightness relief.
Who it's for
All levels with tight hip flexors.
Pull one knee firmly to your chest while letting the other leg hang off the edge. Keep your lower back flat on the surface. Relax the hanging leg completely—let gravity do the stretching.
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Also targets: Hip Flexors, Psoas, Quadriceps
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Lie on back at edge of bed or table.
Pull one knee to chest and hold it.
Let other leg hang off edge.
Relax hanging leg completely down.
Feel stretch in front of hanging hip.
Hold and switch sides.
Thomas test position for hip flexor stretch.
Keep knee pulled tight to chest.
Relax hanging leg completely.
For general fitness, start Supine 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.
Not letting leg fully relax down.
Cutting the range of motion short on the Supine Hip Flexor Stretch can reduce the training stimulus for your Iliopsoas. Use the largest comfortable range you can control without changing the intended setup.
Arching lower back off surface.
Changing your back position during the Supine 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.
Holding breath during stretch.
Inconsistent breathing during the Supine Hip Flexor Stretch can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
All levels with tight hip flexors.
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 Supine 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 Supine 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 Supine Hip Flexor Stretch
The Supine Hip Flexor Stretch primarily targets the Iliopsoas, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Supine Hip Flexor Stretch include Rectus femoris, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Supine 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 Supine 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 Supine 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 Supine Hip Flexor Stretch include: Hip Flexor Stretch, Couch Stretch, Lizard Pose. These exercises target similar muscle groups as the Supine Hip Flexor Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.