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Hip Flexors · Beginner

Hip Stretch With Twist

Controlled flexibility drill to improve comfortable range of motion.

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Hip Stretch With Twist demonstration

Exercise overview

Training details

Hip FlexorsAdductorsUpper Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a high plank and step one foot outside the same-side hand into a deep runner's lunge.
  2. 02Keep the front foot flat and extend the rear leg while allowing the hips to settle forward.
  3. 03Rotate the chest toward the front leg and reach the same-side arm upward.
  4. 04Follow the hand with your eyes only if the neck remains comfortable, keeping the pelvis controlled.
  5. 05Return the hand to the floor, step back carefully, 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.

Easier regressionHip Extension Stretch

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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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