Hip Flexor Stretch: Benefits and How to Do It Properly
The hip flexor stretch is a kneeling half-lunge stretch that lengthens the muscles at the front of your hip, the ones that lift your knee and bend you forward. These muscles stay in a shortened position every time you sit.
The single biggest reason to do it: it helps undo the tight, folded-up hips that hours of sitting leave behind.
Why the Hip Flexor Stretch is a must
The NHS physical activity guidelines advise adults to cut down on long periods of sitting and break them up with activity. If your job keeps you at a desk, your hip flexors spend most of the day short. Over time they can feel tight, and that tightness can pull on your pelvis and lower back when you stand and walk.
A well-done hip flexor stretch is quick, needs no kit and targets exactly this. Done with a glute squeeze and a tucked pelvis, it also teaches you to switch your glutes on, which helps your squats, lunges and running stride.
How it helps in everyday life
Standing up straight after sitting. Looser hips make it easier to stand tall rather than staying slightly bent.
Walking and running with a longer stride. Your back leg can extend further, so each step feels freer.
Climbing stairs. Hips that move well at the front let your glutes do more of the work.
Long car journeys and flights. A short stretch at a break helps ease the stiffness of being folded up for hours.
Lying flat in bed. Less tight hip flexors can make lying on your back more comfortable.
What it helps prevent
Regular hip flexor stretching can help protect against the tight hips and stiffness that come from sitting all day. Tight hip flexors are often linked with an arched lower back when standing, so keeping them supple can make everyday lower back aches less likely.
Combined with glute strength work, it helps you walk, run and lift with better hip extension, which spreads the load more evenly and can lower your risk of overusing your lower back.
Muscles worked
Hip flexors of the back leg (iliopsoas and rectus femoris)
Front of the thigh (quadriceps)
Glutes of the back leg, which you squeeze to deepen the stretch
Core muscles that hold your pelvis level
How to do the Hip Flexor Stretch
Kneel on a mat with your right knee down and left foot flat in front, both knees bent at about 90 degrees.
Put a cushion under your back knee if needed.
Stand your body tall and place your hands on your hips or front knee.
Tuck your tailbone under slightly, as if pulling your belt buckle up towards your ribs.
Squeeze the glute of the back leg. You should already feel a stretch at the front of that hip.
Shift your hips forward a little, keeping your back upright, until the stretch is clear but comfortable.
Hold for 30-45 seconds, then switch sides.
For more stretch, raise the arm on the kneeling side overhead and lean slightly away.
Breathing: breathe slowly and deeply. On each breath out, try to relax a little more into the stretch.
Common mistakes
Arching the lower back. Fix: tuck your pelvis under and squeeze your glute before you lean forward.
Lunging too far forward. Fix: a small shift is enough when your pelvis is tucked.
Leaning the body forward. Fix: stay tall, chest up, as if a string is pulling your head up.
Kneeling on a hard floor. Fix: use a cushion or folded towel under the back knee.
Make it easier or harder
Easier: do a standing version in a split stance, holding a wall or chair for balance.
Easier: lie on the edge of a bed and let one leg hang down.
Harder: raise your arm overhead and lean away from the stretched side.
Harder: rest your back foot on a sofa or bench behind you to add a quad stretch.
Sets, reps and how often
Hold for 30-45 seconds per side, 2 rounds, once or twice a day. It fits well after a long period of sitting or after training. Daily is fine.
Progress by holding longer, up to 60 seconds, or using the harder versions. Pair it with glute work for the best results.
Who should take care
Take care if you have knee pain when kneeling, a hip injury or recent hip or back surgery: check with your GP or physio first. In pregnancy, the standing version is usually more comfortable, but check with your midwife. Stop if you feel pinching at the front of the hip rather than a stretch.
Related exercises
Glute Bridge: strengthens the glutes while the hip flexors relax.
World's Greatest Stretch: a flowing version that adds upper back rotation.
90/90 Hip Switch: works hip rotation as well.
Split Squat: builds strength in the same split position.
desk stretches for office workers: more quick moves for long work days.
FAQs
How long should you hold a hip flexor stretch?
Hold it for 30-45 seconds per side, for two rounds. Longer holds are fine if they feel comfortable.
Can tight hip flexors cause back pain?
They can contribute to lower back discomfort by pulling the pelvis forward. Back pain usually has several causes, so see a GP or physio if it persists.
Should I stretch my hip flexors every day?
Yes, most people can stretch them daily, especially if you sit a lot. Add glute strengthening for better long-term results.
Want help with your technique?
The difference between a good and a poor hip flexor stretch is the pelvis position. Artem coaches this 1-to-1 at his private studio in Archway, North London, so you get your set-up checked and a plan built around your body and your schedule. Have a look at the 12-Week Body Transformation, check the personal training prices, or book a free assessment.
Last updated: October 2026
