How to do Hip Flexor Stretch

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Difficulty: Easy

Impact Level: Low

Target Body Parts: quadriceps


From a standing position, take a big step back with one foot and lower the knee down to the floor. Relax your back foot, keep your spine upright and chest up, as you push your hips forwards and reach up overhead with the same side arm as the back leg. After holding the stretch on one side, stand up and repeat it on the other side.

Make sure you squeeze your glute muscles as you push your hips forwards into this stretch as this will help support your lower back and stop it from potentially hyperextending. If you experience knee pain on the back leg, try placing some padding between it and the floor.

How to make Hip Flexor Stretch easier

If you find it hard to lower your leg down onto the floor, you could place your knee onto a bench, step or chair behind you.

How to make Hip Flexor Stretch more challenging

To progress this stretch to include more quadriceps at the same time, lift the heal of your back leg and reach back with your opposite hand to catch the back of your foot and pull it in towards your hips.

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