Hip exercise guide
Standing hip-flexor stretch
Lengthen the front of the back hip. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Standing hip-flexor stretch demonstration
Suggested dose
20 seconds each side
Target area
Hips and thighs
How to do Standing hip-flexor stretch
- 1Stand in a short split stance with a hand on a stable chair.
- 2Keep your trunk upright and gently tuck your pelvis.
- 3Bend the front knee slightly until you feel a mild stretch at the front of the back hip; release and switch.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • hip flexors
- • gluteal muscles
- • deep hip rotators
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the hips and thighs. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Shorten the stance and keep the movement small.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the hips and thighs. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.