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Exercise Ball Hip Flexor Stretch

Exercise Ball Hip Flexor Stretch

The Exercise Ball Hip Flexor Stretch is a fantastic exercise for targeting the hip flexor muscles, which are often tight and stiff due to prolonged sitting or activities that require repetitive hip flexion. This stretch can help to improve flexibility and mobility in the hips, allowing for better overall movement and reducing the risk of injury. To perform the Exercise Ball Hip Flexor Stretch, you will need an exercise or stability ball. Start by kneeling on the ground with the ball positioned behind you. Place your hands on your hips or gently rest them on the ball for support. Next, carefully lift one foot and place it on top of the ball, allowing the other knee to rest comfortably on the ground. From this position, gently lean forward, maintaining an upright torso, until you feel a comfortable stretch in the front of your hip. Make sure to engage your core and keep your back straight throughout the stretch. Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch. Repeat the Exercise Ball Hip Flexor Stretch on both sides, aiming for 2-3 sets on each leg. Remember to perform the stretch in a controlled and smooth manner, without any jerking or bouncing movements. If you experience any pain or discomfort, reduce the range of motion or cease the exercise. Add this stretch to your regular routine to improve hip flexibility and alleviate tension in the hip flexors.


  • Start by kneeling on the ground with your exercise ball resting in front of you.
  • Place your hands on the exercise ball and carefully place one foot on top of it, keeping your knee bent at a 90-degree angle.
  • Engage your core and slowly shift your body weight forward, allowing your foot to roll forward on the exercise ball.
  • Continue to roll the ball forward until you feel a stretch in your front hip and thigh.
  • Hold the stretch for 20-30 seconds, while maintaining a comfortable breathing rhythm.
  • To exit the stretch, slowly roll the ball back, bringing your foot and knee back to the starting position.
  • Repeat the stretch with the opposite leg on the exercise ball.
  • Perform 2-3 sets of this stretch on each leg, aiming to gradually increase the duration of the stretch over time.

Tips & Tricks

  • 1. Incorporate this stretch into your regular stretching routine to improve flexibility and mobility of the hip flexors.
  • 2. Use proper form and technique during the stretch to avoid unnecessary strain or injury.
  • 3. Breathe deeply and relax into the stretch, allowing your muscles to gradually release.
  • 4. Hold the stretch for at least 30 seconds on each side, aiming to increase the duration over time.
  • 5. Start with a smaller exercise ball if you're a beginner and gradually progress to a larger ball for a deeper stretch.
  • 6. If you feel any pain or discomfort during the stretch, ease off and modify the position until it feels comfortable.
  • 7. Perform this stretch regularly, including it in your warm-up or cool-down routine, to enhance flexibility and support overall hip health.
  • 8. Listen to your body and adjust the intensity as needed, avoiding any excessive stretching or bouncing movements.
  • 9. Consult with a fitness professional or physical therapist if you have any pre-existing conditions or concerns related to your hip flexors.
  • 10. Pair this exercise with strengthening exercises and stretches for other muscle groups to maintain balance and optimize your overall fitness.

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