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Hip Flexors · Beginner

Sampson Stretch

Half-kneeling hip-flexor stretch with a rear-side glute squeeze and both arms reaching overhead.

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Sampson Stretch demonstration

Exercise overview

Training details

Hip FlexorsQuadricepsShoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Step into a long lunge and lower the rear knee onto a padded surface.
  2. 02Square the hips forward, squeeze the rear-side glute, and gently tuck the pelvis.
  3. 03Reach both arms overhead and lengthen upward through the torso.
  4. 04Shift the hips slightly forward until a comfortable stretch is felt at the front of the rear hip.
  5. 05Hold while breathing steadily, lower the arms, and switch sides.

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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 variationRunners Lunge 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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