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Flexion And Extension Hip Stretch

Flexion And Extension Hip Stretch

The Flexion And Extension Hip Stretch is a dynamic exercise that targets the muscles in your hips and lower back. It involves alternating between flexion, which is the bending forward of your hip joint, and extension, which is the backward movement. This exercise helps improve hip mobility and flexibility, which is crucial for maintaining proper form during various workouts and daily activities. By incorporating the Flexion And Extension Hip Stretch into your routine, you can help alleviate tightness in your hip flexors and strengthen your glutes and hamstrings. This dynamic movement also activates the core muscles, promoting stability and balance. Proper execution of this exercise can help prevent injuries, such as lower back strains, and improve overall posture. To perform the Flexion And Extension Hip Stretch, focus on maintaining a neutral spine as you hinge forward and backward at the hips. You can modify the exercise by using a stability ball or yoga block for support, or by performing it in a seated or standing position. Remember to breathe deeply and listen to your body's limits, as pushing beyond your comfort zone can lead to strain. Incorporate this exercise into your workout routine and reap the benefits of improved hip mobility and flexibility.


  • Stand upright with your feet hip-width apart.
  • Take a step forward with your right foot, keeping your knee slightly bent.
  • Shift your weight onto your right foot and slowly lower your body down, bending your right knee as you do so.
  • Extend your left leg straight behind you, keeping your toes on the ground.
  • Keep your back straight and engage your core muscles.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch in the front of your left hip.
  • Return to the starting position and repeat the stretch on the other side.
  • Continue alternating sides for your desired number of repetitions.
  • Remember to breathe deeply and avoid any bouncing or jerking movements.
  • Consult with a fitness professional if you are unsure about executing this stretch correctly.

Tips & Tricks

  • Elevate your foot on a step or a raised surface to increase the intensity of the stretch.
  • Engage your core muscles to stabilize your body during the exercise.
  • Maintain proper alignment by keeping your spine straight and your shoulders relaxed.
  • Focus on your breathing, inhaling deeply while stretching and exhaling slowly while releasing the stretch.
  • Perform the exercise on a soft surface such as a yoga mat or carpet to provide comfort to your knee and hip joints.
  • Gradually increase the duration of the stretch over time for better flexibility gains.
  • Make sure to warm up before performing the exercise to prepare your muscles for the stretch.
  • Listen to your body and adjust the intensity of the stretch based on your comfort level.
  • Consult with a fitness professional if you have any underlying medical conditions or injuries that may affect your ability to perform the exercise.
  • Remember to stretch both sides of your body equally to maintain balance and symmetry.


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