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Hip Flexors · Intermediate

Band Distraction Hip Flexor Stretch

Half-kneeling hip-flexor stretch using gentle rearward band traction at the rear hip while the pelvis stays tucked.

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Band Distraction Hip Flexor Stretch demonstration

Exercise overview

Training details

Hip FlexorsQuadriceps

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a heavy resistance band low behind you and loop it high into the front crease of the hip you intend to stretch.
  2. 02Move into a half-kneeling stance with that knee on padding and enough band tension to draw the hip gently backward.
  3. 03Slightly tuck your pelvis, squeeze the glute of the kneeling leg, and keep your ribs stacked over your pelvis.
  4. 04Shift your body forward only until you feel a comfortable stretch across the front of the rear hip without arching your lower back.
  5. 05Hold while breathing steadily, shift backward to remove band tension before stepping out, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBanded Hip Flexor & Quad Stretch

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Alternatives

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