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Stretches

Hip flexor stretches

Hip flexor stretches open the front of the hip, which shortens with long hours of sitting. Tuck the pelvis slightly and the stretch arrives without arching the back.

27 moves25 with 3D demosBeginner 11Intermediate 13Advanced 3

Beginner hip flexor stretches 11

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipmentStaff pose (Dandasana) demonstrated on the 3D figure3D demoStaff pose (Dandasana)Beginner · No equipmentStanding Quad Stretch demonstrated on the 3D figure3D demoStanding Quad StretchBeginner · A wallKneeling Hip Flexor demonstrated on the 3D figure3D demoKneeling Hip FlexorBeginner · Other / check instructionsOn Your Side Quad Stretch demonstrated on the 3D figure3D demoOn Your Side Quad StretchBeginner · Other / check instructionsStanding Elevated Quad Stretch demonstrated on the 3D figure3D demoStanding Elevated Quad StretchBeginner · Other / check instructions + A bench or boxStanding Hip Flexors demonstrated on the 3D figure3D demoStanding Hip FlexorsBeginner · Other / check instructionsOn-Your-Back Quad StretchBeginner · Other / check instructions + A bench or box

Intermediate hip flexor stretches 13

Boat pose (Navasana) demonstrated on the 3D figure3D demoBoat pose (Navasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallHalf frog pose (Ardha Bhekasana) demonstrated on the 3D figure3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipmentLizard Pose (Utthan Pristhasana) demonstrated on the 3D figure3D demoLizard Pose (Utthan Pristhasana)Intermediate · No equipmentPigeon preparation (Eka Pada Rajakapotasana prep) demonstrated on the 3D figure3D demoPigeon preparation (Eka Pada Rajakapotasana prep)Intermediate · No equipmentReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentWarrior I (Virabhadrasana I) demonstrated on the 3D figure3D demoWarrior I (Virabhadrasana I)Intermediate · No equipmentIntermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructionsQuad Stretch demonstrated on the 3D figure3D demoQuad StretchIntermediate · Other / check instructions

Advanced hip flexor stretches 3

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

Workouts that use them

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Questions people ask

What are good hip flexor stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Easy pose (Sukhasana), Half-kneeling hip flexor stretch. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hip flexor stretches at home without equipment?

Yes. 20 of the 27 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Easy pose (Sukhasana), Half-kneeling hip flexor stretch.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.