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Hip Flexors · Beginner

Hip Extension Stretch

Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.

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Hip Extension Stretch demonstration

Exercise overview

Training details

Hip FlexorsQuadriceps

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel on a padded surface and step one foot forward into a stable half-kneeling stance.
  2. 02Tuck the pelvis slightly and squeeze the glute of the kneeling-side leg.
  3. 03Shift the hips forward a small distance while keeping the ribs stacked over the pelvis.
  4. 04Hold when the front of the rear hip and thigh stretch without arching the lower back.
  5. 05Return slowly and repeat on the opposite 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.

Harder progressionHip Stretch With Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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