Standing Hip Flexors
Standing Hip Flexors is a flexibility - front-hip stretch in a short staggered stance exercise involving Iliopsoas, Rectus femoris. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Iliopsoas, Rectus femoris
- Secondary muscles
- Tensor fasciae latae, Gluteus maximus
- Exercise type
- Flexibility - front-hip stretch in a short staggered stance
Exercise technique
- Stance
Stand upright with one foot slightly ahead of the other.
- Knees
Bend both knees slightly.
- Rear heel
Let your rear heel lift comfortably off the floor.
- Pelvis
Tuck your tailbone slightly and control your lower abdomen.
- Forward movement
Move the hip on the rear-leg side slightly forward.
- Hold
Keep a gentle stretch at the front of the rear hip while breathing.
- Switch sides
Return your pelvis to neutral and switch feet.
Key technique points
- Choose a short, balanced staggered stance.
- Do not excessively extend your lower back.
- Gently squeeze the glute on the rear-leg side.
- Keep your knees aligned with your feet.
- Keep the stretch mild.
- Hold a wall for balance if needed.
Common mistakes
Arching through the lower back
Do not extend your spine instead of lengthening the front of your hip.
Excessively long stance
Do not turn this gentle standing variation into a deep lunge.
Rotating the pelvis
Do not disrupt the direction by opening the rear hip sideways.
Front heel lifting
Do not shift your weight unnecessarily forward.
Rigid knees
Do not force the stretch by locking both legs.
Forcing a deep stretch
Do not increase the range by straining your standing support muscles.
Frequently asked questions
Standing Hip Flexors: why is “Arching through the lower back” a mistake?
Do not extend your spine instead of lengthening the front of your hip.
Standing Hip Flexors: why is “Excessively long stance” a mistake?
Do not turn this gentle standing variation into a deep lunge.
Standing Hip Flexors: why is “Rotating the pelvis” a mistake?
Do not disrupt the direction by opening the rear hip sideways.
Standing Hip Flexors: why is “Front heel lifting” a mistake?
Do not shift your weight unnecessarily forward.
Standing Hip Flexors: why is “Rigid knees” a mistake?
Do not force the stretch by locking both legs.
Standing Hip Flexors: why is “Forcing a deep stretch” a mistake?
Do not increase the range by straining your standing support muscles.
What should I focus on when doing Standing Hip Flexors?
Choose a short, balanced staggered stance. Do not excessively extend your lower back. Gently squeeze the glute on the rear-leg side. Keep your knees aligned with your feet. Keep the stretch mild. Hold a wall for balance if needed.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.