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.
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: 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.
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.
Yes, the Supine Hip Flexor Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels with tight hip flexors. Start with lighter weights to master proper form before progressing.
For the Supine Hip Flexor Stretch, the recommended approach depends on your goals. 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. For strength, use 30 sec holds. For muscle growth, perform 45 sec holds. For endurance, complete 60 sec holds.
Yes, the Supine Hip Flexor Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
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.