Single Leg Hinge To Hip Flexor Reach

Muscles worked

Setup

1. Stand tall with feet hip-width apart, positioned about a foot in front of a flat bench (used as a depth guide).
2. Shift your weight onto your right leg, keeping a slight bend in the knee.
3. Engage your core and find a focal point on the floor for balance.

How to do it

1. Inhale as you hinge at the hips, sending your left leg straight back and lowering your torso until it is nearly parallel to the floor.
2. Exhale as you drive through the right heel to return to a standing position.
3. Without touching the left foot to the ground, drive the left knee up toward your chest while reaching both arms toward the ceiling.
4. Hold the top position for one second to emphasize the hip flexor reach and core engagement before repeating the sequence.

Form checklist

• Keep the hips square to the floor during the hinge phase; do not let the floating hip rotate upward.
• Maintain a neutral spine from head to tailbone throughout the entire movement.
• Ensure the standing knee stays tracked over the middle of the foot, not caving inward.
• Focus on pushing the floor away with the standing leg to initiate the return from the hinge.

Pro tips

• Create a 'tripod foot' by pressing the big toe, pinky toe, and heel firmly into the ground to maximize stability.
• At the top of the reach, squeeze the glute of the standing leg and tuck your pelvis slightly to deepen the stretch in the opposite hip flexor.

Make it harder

• Perform the movement on an unstable surface like a foam pad to increase proprioceptive demand.
• Hold a light dumbbell in the hand opposite the standing leg to add a cross-body stability challenge.

Frequently asked

What muscles does the single leg hinge to hip flexor reach work?

The single leg hinge to hip flexor reach primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the single leg hinge to hip flexor reach?

The single leg hinge to hip flexor reach requires no equipment — just your body weight.

Is the single leg hinge to hip flexor reach good for beginners?

The single leg hinge to hip flexor reach is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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