Supine Hip Flexor Stretch
Primary
Rehabilitation
Secondary
Hip Flexors, Psoas, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for hip flexor tightness relief. The Supine Hip Flexor Stretch — a rehabilitation isometric hold — is one of the most effective ways to train your rehabilitation, with secondary work on your Rectus femoris.
Everything You Need to Know About the Supine Hip Flexor Stretch
The Supine Hip Flexor Stretch is a good for beginners exercise that targets your Iliopsoas. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hip flexor tightness relief. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with tight hip flexors. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Supine Hip Flexor Stretch — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Supine Hip Flexor Stretch?
- 1
Lie on back at edge of bed or table.
- 2
Pull one knee to chest and hold it.
- 3
Let other leg hang off edge.
- 4
Relax hanging leg completely down.
- 5
Feel stretch in front of hanging hip.
- 6
Hold and switch sides.
What are the best tips for the Supine Hip Flexor Stretch?
Thomas test position for hip flexor stretch.
Keep knee pulled tight to chest.
Relax hanging leg completely.
Common Supine Hip Flexor Stretch mistakes
Not letting leg fully relax down.
Cutting the range of motion short on the Supine Hip Flexor Stretch means your Iliopsoas never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Arching lower back off surface.
A compromised back position during the Supine Hip Flexor Stretch puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Holding breath during stretch.
Holding your breath incorrectly during the Supine Hip Flexor Stretch spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Supine Hip Flexor Stretch — who it's best for
All levels with tight hip flexors.
How to Program the Supine Hip Flexor Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 30-45 seconds each side.
What are good alternatives to the Supine Hip Flexor Stretch?
Hip Flexor Stretch
Couch Stretch
Lizard Pose
Other Variations
- Active Supine Hip Flexor Stretch
- Supine Hip Flexor with Band
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Supine Hip Flexor Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use stable surface.
- Relax into stretch.