How to do a Standing Hip Flexor Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Hip Flexor Stretch
Workouts with Standing Hip Flexor Stretch
Target muscles worked
Instructions for Proper Form
Standing Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
- Stand upright with your feet hip width apart.
- Raise your right knee up towards to hip height and then bring the knee outwards to feel a comfortable stretch in front of your hips.
- Return the foot to the starting position and repeat with the opposite side.
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Generate My PlanAlternative Exercises to Standing Hip Flexor Stretch
1. Standing Hip Circle
2.4 mSCORESWAPPED 75 TIMESStanding Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.
- Beginner
- Abductors
2. Kneeling Hip Flexor Stretch
2.6 mSCORESWAPPED 65 TIMESKneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.
- Beginner
- Abductors
3. Lateral Leg Swing
7.5 mSCORESWAPPED 56 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
- Beginner
- Abductors
4. Shin Box Hip Flexor
10.1 mSCORESWAPPED 54 TIMESShin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.
- Beginner
- Abductors
5. Prone Hip Circle
4.8 mSCORESWAPPED 47 TIMESThis exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
- Beginner
- Abductors
6. Hip Hinge
13.7 mSCORESWAPPED 37 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
- Beginner
- Hamstrings
7. Prone Hip Circles Forward
6.9 mSCORESWAPPED 31 TIMESA dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.
- Beginner
- Abductors
8. Clam
43.8 mSCORESWAPPED 18 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
- Beginner
- Abductors
9. Hurdle Step Over
6.7 mSCORESWAPPED 17 TIMESHurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.
- Beginner
- Abductors
10. Standing Hip Abduction
70.2 mSCORESWAPPED 14 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors