Exercise/Body/Flexibility/Hip-Flexor Stretch
Hip-Flexor Stretch
- Practice a controlled hip-extension position that stretches the front of the rear hip.
Setup
- In a split stance or half-kneeling lunge, place one leg behind the body and keep the pelvis facing forward. Use support for balance or padding under the rear knee.
Practice
- Gently move the pelvis forward while keeping the trunk tall and the low back comfortable. Aim for a stretch at the front of the rear hip. Raising the same-side arm can add to the movement, provided the back remains controlled.
Dose and Progression
- Begin with 10–30 seconds per side and repeat as comfortable. Add range gradually while keeping the low back comfortable.
Cues and Variations
- Begin with 10–30 seconds per side and repeat as comfortable. A shorter stance and smaller movement are useful starting versions. Avoid creating the stretch only by arching the lower back.
Sources