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Hips and adductors

Standing Hip Flexor Stretch

The Standing Hip Flexor Stretch is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 50%, quads (rectus femoris) 28% and lower abs 8%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand in a split stance with one foot about a stride in front of the other.
  2. Lift the back heel so you stand on the ball of the back foot.
  3. Put the hands on the hips, squeeze the glute of the back leg and tuck the pelvis.
  4. Bend the front knee slightly and shift the hips forward until you feel a stretch at the front of the back hip.
  5. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Tips

  • Hold a wall or rack with one hand if balance is an issue.
  • Tuck first, then shift forward; the tuck creates most of the stretch.

Common mistakes

  • Leaning the torso forward.
  • Arching the lower back.
  • Taking too short a stance so there is nothing to stretch.

Muscles worked by the Standing Hip Flexor Stretch

  • Hip flexors Primary50%
  • Quads (rectus femoris) Primary28%
  • Lower abs Minor8%
  • Adductors Minor6%
  • Obliques Stabilizer4%
  • Gluteus maximus Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.

Standing Hip Flexor Stretch alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Standing Hip Flexor Stretch work?

Mainly the hip flexors and quads (rectus femoris).

Is the Standing Hip Flexor Stretch good for beginners?

Yes. The Standing Hip Flexor Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Standing Hip Flexor Stretch?

For example the Kneeling Hip Flexor Stretch, Low Lunge and Half Kneeling Hip Flexor Stretch with Reach. They train mostly the same muscles.

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