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Standing Hip Flexor Stretch
A static lunge-based stretch that lengthens the hip flexors and quadriceps to improve hip mobility and posture; reduces tightness from sitting and enhances lower body movement efficiency.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Abs, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
8/10Rectus Femoris
Abs
4/10Glutes
4/10Programming
Typical Rep Range
2-3 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Stand with feet hip-width apart near a wall for balance if needed. Step one foot back into a lunge position with back heel lifted.
- Engage core and glutes to tuck pelvis.
- Bend front knee and lower hips forward until stretch felt in back hip.
- Keep torso upright and hips squared forward.
- Hold position while breathing deeply.
- Return to start and switch sides.
Coaching Tips
Form Cues
- Tuck pelvis under
- Hips square forward
- Core tight
- Heel up on back foot
Breathing
Inhale to prepare, exhale to deepen the stretch while maintaining core engagement.
Tempo
2-0-20
Range of Motion
Lower hips until front thigh is parallel to ground or mild stretch in front of back hip; avoid lower back arch.
Safety
Safety Notes
- Avoid if acute hip or back pain
- Use support for balance
- Warm up first
- Consult professional for injuries
Spotting
Not required; self-supported or use wall for stability.
Common Mistakes
- Arching lower back
- Rotating hips
- Pushing into pain
- Leaning torso forward
When to Avoid
- Acute hip pain
- Lower back injury
- Recent surgery
Flexibility Needed
- Basic balance
- Ankle dorsiflexion
Build Up First
- None
Also known as
Lunge Hip Flexor Stretch, Standing Lunge Stretch
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