Standing Hip Flexor Stretch

Overview

If you sit at a desk all day, this is the perfect stretch for you! This is an easy stretch to throw into your workday on a break or after your walk at lunch. Please hold onto a chair or wall if you need help with balance!

Level

Beginner

Targets

Hip flexors

Step by Step Instructions

1. Start Position
   Stand tall and take a big step forward (about three feet) with one leg.
2. Lunge Down
   Slowly lower your hips into a lunge position until you feel a stretch in the hip flexor of the back leg.
3. Check Your Form
   1. Keep your front knee directly above your first and second toe.
   2. Make sure the front leg stays steady — don’t let it wobble side to side.
   3. Keep your hips facing straight forward, not rotated.
4. Hold the Stretch
   Hold for 20–30 seconds while breathing deeply.
5. Switch Sides
   Step back to standing, switch legs, and repeat the stretch on the other side.
6. Repeat
   Perform 3 repetitions on each side.

[Video Transcript]

Hi! Do you have tight hip flexors? It might be because you sit a lot. When you sit, your hip flexors get short and tight. I’m going to teach you how to stretch and lengthen them out.

All you have to do is stand up and put one foot in front of the other, taking a big step forward , about three feet. Then, lunge down until you feel a stretch in the leg that’s behind you. You might need to hold on to a chair or a piece of furniture for balance.

Make sure the front leg doesn’t wobble , it shouldn’t move to the right or left. Keep it straight in front of you, with your knee positioned right above your first and second toe. Check that your hips are facing forward and not rotated to the side.

Hold this stretch for 20 to 30 seconds. Repeat on each side three times. That’s how you stretch your hip flexors!

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