Flexion And Extension Hip Stretch

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and your core engaged.
2. Step your right foot forward to the outside of your right hand, ensuring your right heel stays flat on the floor.
3. Lower your left knee gently toward the ground (or keep it hovering for an active stretch) to settle into a deep lunge.

How to do it

1. Inhale as you sink your hips toward the floor and lift your chest, creating a deep stretch in the left hip flexors (extension phase).
2. Exhale and shift your hips backward, straightening your right leg as much as possible while pulling your right toes toward your shin (flexion phase).
3. Move fluidly between these two positions at a controlled tempo, holding each end-range for 2 seconds.
4. Complete the desired repetitions on one side before switching to the other leg.

Form checklist

• Keep your spine long and avoid excessive rounding of the back during the hamstring stretch.
• Ensure the front knee tracks over the middle of the foot during the lunge phase.
• Maintain active tension in the core to prevent the lower back from over-arching.
• Keep your hands planted on the floor for balance, using blocks if your hamstrings are tight.

Pro tips

• Squeeze the glute of the trailing leg during the lunge phase to facilitate reciprocal inhibition and deepen the hip flexor stretch.
• Focus on pushing your sit-bones back and up toward the ceiling during the hamstring stretch to maximize the pull on the posterior chain.

Make it harder

• Keep the back knee fully extended and off the floor throughout the entire movement to increase the demand on stability and active flexibility.
• Incorporate a thoracic rotation by reaching the arm closest to the front leg toward the ceiling during the lunge phase.

Frequently asked

What muscles does the flexion and extension hip stretch work?

The flexion and extension hip stretch primarily targets the glutes, hamstrings, hip flexors, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the flexion and extension hip stretch?

The flexion and extension hip stretch requires no equipment — just your body weight.

Is the flexion and extension hip stretch good for beginners?

The flexion and extension hip stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Standing Jumping Jack Air BikeBeginner · adductors, glutes, hamstrings, hip flexors, and quadriceps