The lying hip flexor stretch is a passive hip flexor stretch performed lying on your back at the edge of a bench with one leg dropping off the side and the other knee held to the chest. Gravity deepens the hip flexor stretch on the dropped leg without active effort. It is one of the most effective and gentle hip flexor stretches.
Muscle Group
Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Passive hip flexor stretch — gentle and effective
- Allows long holds without active effort
- Gravity deepens the stretch over time
- Improves hip extension for squats and running
- Counteracts the effects of prolonged sitting
- Excellent post-workout stretch
How to perform
- Lie face up on a bench with your hips positioned at the very edge.
- Pull your left knee toward your chest. Hold it with both hands.
- Allow your right leg to hang off the bench. Let gravity pull it down.
- Feel the stretch in the front of your right hip.
- Hold the position for 20 to 30 seconds.
- Breathe deeply and relax into the stretch.
- Switch legs and repeat the stretch.
- Perform 2 to 3 rounds per side.