Hip Flexor Stretch: How-to, Tips & More
The Hip Flexor Stretch is a beginner stretching exercise for your hip flexors. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the hip flexors, it also works your quads, so it fits well in a session that trains those muscles together.
Muscles worked
Hip flexors
Primary
Quads
Secondary
How to do the Hip Flexor Stretch
- Kneel on one knee with the other foot forward.
- Squeeze the glute of the kneeling leg.
- Shift your hips forward until you feel a stretch at the front of the hip.
- Hold, then switch sides.
Hip Flexor Stretch tips
- Keep your torso upright. Do not arch your lower back.
Sets and reps
Most lifters do well with 30 to 90 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More hip flexors exercises
Dynamic Hip Flexor Stretch
Bodyweight
Front-to-Back Leg Swings
Bodyweight
Hip Flexor Stretch Warmup
Bodyweight
Leg Swings
Bodyweight
Frequently asked questions
What muscles does the Hip Flexor Stretch work?
The Hip Flexor Stretch mainly works your hip flexors, with help from your quads.
How many sets and reps should I do?
A good starting point is 30 to 90 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Hip Flexor Stretch good for beginners?
Yes. The Hip Flexor Stretch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hip Flexor Stretch?
You need bodyweight.
Add Hip Flexor Stretch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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