- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
Kneel on one knee on a pad with the other foot flat in front of you, both knees bent at roughly right angles.
First cueKeep the torso upright.
How to do the Hip Flexor Stretch
Set up. Kneel on one knee on a pad with the other foot flat in front of you, both knees bent at roughly right angles.
- Tuck your pelvis under by squeezing the glute of the back leg.
- Shift your hips gently forward until you feel a stretch at the front of the back hip.
- Hold and breathe.
- Switch sides.
Form cues
- Keep the torso upright.
- Squeeze the back glute.
- Keep the stretch gentle.
Common mistakes
- Arching the lower back instead of moving the hips.
- Kneeling on a hard floor with no pad.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
Track it in StatBlockFit
In the StatBlockFit app the Hip Flexor Stretch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Hip Flexor Stretch?
Set up: Kneel on one knee on a pad with the other foot flat in front of you, both knees bent at roughly right angles. Steps: 1. Tuck your pelvis under by squeezing the glute of the back leg. 2. Shift your hips gently forward until you feel a stretch at the front of the back hip. 3. Hold and breathe. 4. Switch sides. Form cues: Keep the torso upright. Squeeze the back glute. Keep the stretch gentle. Common mistakes: Arching the lower back instead of moving the hips. Kneeling on a hard floor with no pad.
What muscles does the Hip Flexor Stretch work?
It trains the quads as its main target and works the glutes on the way.