The exercise ball hip flexor stretch uses a stability ball to support the back leg in a half-kneeling hip flexor stretch, allowing for a much deeper stretch than the floor version. The ball provides comfortable support while allowing the back leg to extend fully and the hip to drop low.
Muscle Group
Hip Flexors, Hips
Equipment Required
Stability Ball
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeper hip flexor stretch than floor versions
- Comfortable support from the ball
- Allows the back leg to extend fully
- Excellent for very tight hip flexors
- Builds stability through balance demand on the ball
- Useful when a couch is unavailable
How to perform
- Place a stability ball on the floor behind you. Kneel on your right knee with your left foot flat in front in a 90-degree lunge.
- Place the top of your right foot on the stability ball behind you.
- Squeeze your right glute hard. Push your hips forward.
- The ball allows your back leg to extend further than the floor would, creating a deeper hip flexor stretch.
- Keep your torso upright. Reach your arms overhead for more intensity.
- Use the ball gently — do not bounce or push aggressively.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.