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Hip Flexor Stretch

If you sit for more than 4 hours a day, your hip flexors are tight. This isn't just a flexibility issue — tight hip flexors tilt your pelvis forward, compress your lower back, and inhibit your glutes from firing properly. The hip flexor stretch is one of the most important stretches for desk workers, runners, and anyone with lower back discomfort.

How to Do Hip Flexor Stretch: Step by Step

  1. Kneel on one knee (back knee on a pad for comfort)
  2. Front foot flat on the floor with knee at 90 degrees
  3. Tuck your pelvis under — think "belt buckle toward chin"
  4. Lean forward slightly until you feel a deep stretch in the front of your back hip
  5. Hold for 30-60 seconds while breathing deeply

Common Mistakes to Avoid

  • Arching your lower back instead of tucking your pelvis — the tuck IS the stretch
  • Leaning too far forward — you only need a slight lean with good pelvic position
  • Holding your breath — breathe into the stretch to deepen it

Muscles Worked

hip flexorsquads
Equipment No equipment needed
Tracking Hold for time

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