Lying Hip Flexor Stretch

Lying Hip Flexor Stretch

The lying hip flexor stretch is a fantastic exercise that targets the hip flexor muscles, known as the iliopsoas, as well as the quads and lower back. This stretch helps to increase flexibility, improve posture, and alleviate any tightness or discomfort in the hip area. To perform the lying hip flexor stretch, you begin by lying flat on your back on a comfortable surface, such as a yoga mat or carpet. Bend both knees and place your feet flat on the ground, ensuring your lower back is pressed firmly against the floor. Next, bring your right knee towards your chest and hold onto it with both hands. Slowly extend your left leg away from your body, keeping it straight and flat on the ground. As you hold this position, you will start to feel a gentle stretch in the front of your right hip and thigh. It is important to relax and breathe deeply throughout the stretch, allowing your body to gradually release any tension. Hold this position for around 20-30 seconds, or longer if desired, and then repeat on the other side. The lying hip flexor stretch is an excellent choice for individuals who spend a lot of time sitting or have tight hip flexors from activities such as running or cycling. Remember to perform this stretch at a comfortable intensity, as pushing too hard can lead to injury. If you experience any discomfort or sharp pain, stop the stretch immediately and consult with a fitness professional or healthcare provider. Incorporate this stretch into your regular routine to maintain optimal hip mobility, reduce any tightness, and improve overall flexibility.


  • Lie down on your back on a comfortable surface such as a yoga mat or exercise mat.
  • Bend your knees and plant your feet on the ground, keeping them hip-width apart.
  • Place your right ankle on your left thigh, just above the knee, creating a figure-four shape.
  • Interlace your fingers behind your left thigh and gently pull your left knee towards your chest.
  • Keep your lower back pressed into the ground and hold the stretch for 20-30 seconds.
  • Release the stretch and switch sides, placing your left ankle on your right thigh.
  • Interlace your fingers behind your right thigh and gently pull your right knee towards your chest.
  • Hold the stretch for another 20-30 seconds.
  • Repeat the stretch on each side 2-3 times.
  • Remember to breathe deeply and relax during the stretch.

Tips & Tricks

  • Start by lying flat on your back with both legs extended.
  • Bend one knee and bring it towards your chest, while keeping the other leg straight and relaxed.
  • Use your hands to gently pull the bent knee towards your chest until you feel a stretch in the hip and thigh.
  • Hold the stretch for 15-30 seconds, making sure to breathe deeply and relax into the stretch.
  • Repeat the stretch on both sides, aiming for 2-3 sets on each side.
  • To deepen the stretch, you can try gently pressing the bent knee towards your opposite shoulder.
  • Avoid any pain or discomfort during the stretch. It should feel like a gentle pull or stretch in the front of your hip.
  • You can perform this stretch as part of a warm-up before a workout or as a cool-down after exercise to help prevent muscle tightness and improve flexibility.
  • Remember to always listen to your body and modify the stretch as needed. If you have any pre-existing conditions or injuries, consult with a healthcare professional before attempting this stretch.
  • Consistency is key. Make sure to incorporate the lying hip flexor stretch into your regular stretching routine to see improvement over time.


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