Hip Extension Stretch

Hip Extension Stretch

The Hip Extension Stretch is a fantastic exercise that targets the hip muscles, helping to improve flexibility and range of motion in the hip joint. It is particularly beneficial for individuals who lead sedentary lifestyles, as it counteracts the effects of prolonged sitting. This stretch primarily focuses on the gluteus maximus, the largest muscle in the buttocks, as well as the hamstrings and lower back. Performing the Hip Extension Stretch involves extending one leg straight behind you while keeping the other knee bent at a 90-degree angle. By tilting your pelvis forward, you will feel a gentle stretch in the front of the hip of the extended leg. It is essential to maintain a neutral spine and engage the core for stability throughout the stretch. You can deepen the stretch by leaning slightly forward or by lifting the chest upward. Make sure to perform the stretch on both sides for balanced flexibility. Regularly incorporating the Hip Extension Stretch into your fitness routine can have several advantages. Firstly, it helps to alleviate tightness and muscle imbalances that arise from prolonged sitting or lack of physical activity. Secondly, it can enhance athletic performance by increasing hip mobility, which is crucial for movements such as running, jumping, and squatting. Lastly, improved hip flexibility can alleviate lower back pain and contribute to better posture. Remember, it is always essential to warm up properly before any stretching routine to prepare the muscles for deepening their range of motion. Enjoy the benefits of the Hip Extension Stretch and incorporate it into your fitness regime to maintain healthy hips and improve overall performance!


  • Start by lying flat on your back on a mat or a comfortable surface.
  • Bend both of your knees and place your feet flat on the ground, hip-width apart.
  • Cross your right ankle over your left thigh, just above the knee.
  • Interlace your fingers behind your left thigh and gently pull your left knee towards your chest.
  • Keep your right foot relaxed and avoid any pressure on your knee.
  • Hold the stretch for 20-30 seconds while breathing deeply and relaxing your body.
  • Release the stretch and switch sides by uncrossing your right ankle and crossing your left ankle over your right thigh.
  • Repeat the steps 3 to 6 on the other side.
  • Perform 2-3 sets of this stretch on each leg.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of the stretch.
  • Make sure to engage your core and maintain a neutral spine throughout the exercise.
  • Control the movement and avoid any jerking or bouncing actions.
  • Gradually increase the intensity and duration of the stretch over time.
  • Breathe deeply and exhale during the stretch to promote relaxation.
  • Listen to your body and avoid pushing past your comfort zone.
  • Use props such as a stability ball or yoga blocks to modify the stretch if needed.
  • Incorporate the hip extension stretch into your regular flexibility routine for long-term benefits.
  • Consult with a fitness professional if you have any pre-existing conditions or injuries that may affect your ability to perform the exercise safely.


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