Primary
Rehabilitation
Secondary
Hip Flexors, Psoas, Quadriceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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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.
Use supine hip flexor stretches for hip flexor tightness, especially if kneeling is uncomfortable. Hold 30-60 seconds per side for 2-3 sets. Excellent option for those with knee issues.
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.
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: 2-3 holds of 30-45 seconds each side.
MySetPlan places Supine Hip Flexor Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Supine Hip Flexor Stretch
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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. 2-3 holds of 30-45 seconds each side. 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.