MomentStretch
Standing figure in profile holding a desk, one leg stepped back, with the front of that hip highlighted.

Hips · Standing

Standing hip flexor stretch

A split stance with the pelvis tucked under, to stretch the front of the hip. The front of the hip stays bent the whole time you sit.

  • Hold 15 to 30 s each side
  • Held stretch

Play a routine with this Read the steps

How to do it

  1. Stand holding your desk or a chair back for balance.
  2. Step your right foot back into a short split stance, both feet pointing forward.
  3. Tuck your pelvis under slightly and bend the front knee a little until you feel a stretch at the front of the right hip.
  4. Hold, step the feet together and repeat with the left leg back.

How long

Hold for 15 to 30 seconds on each side.

What you should feel

A stretch at the front of the hip of the back leg, sometimes down the front of the thigh.

Stop if…

  • Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
  • Pain in the lower back: tuck the pelvis more and shorten the stance, or stop.
  • Balance feels unsafe: hold on with both hands or skip it.

Variations

  • Shorter stance. Take a smaller step back for a gentler stretch.
  • Arm up. Raise the arm on the same side as the back leg for a little more along the side of the body.

Common mistakes

  • Arching the lower back instead of tucking the pelvis.
  • Letting the front knee go past the toes.
  • Turning the back foot out.

Use it in a routine

The stretch routine builder can play this with other hips stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.

It is part of this ready-made routine: Standing break, 5 minutes.

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Sources

Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .