Standing Hip Flexors

Also called standing hip flexor stretch and standing lunge stretch.

Works

Quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight with the spine vertical, the left foot slightly in front of the right.

1. Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

Cues

• Staggered stance, back heel up.
• Tuck the pelvis under.
• Press the back hip forward.
• Hold 30 seconds each side.

Common mistakes

• Arching the low back.
• Leaning forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Harder

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