Hip exercise guide
Supported hip-flexor stretch
Shift the pelvis forward. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Supported hip-flexor stretch demonstration
Suggested dose
20 seconds each side
Target area
Front of hip and thigh
How to do Supported hip-flexor stretch
- 1Use a padded half-kneeling position and hold support.
- 2Tuck the pelvis slightly.
- 3Shift forward until a mild front-hip stretch.
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 front of hip and thigh. It does not diagnose or treat every cause.
Common mistakes
- Arching the back
- Lunging too far
Make it easier
Perform standing with a split stance.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the front of hip and thigh. 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.