The hip extension stretch is a kneeling lunge variation focused on driving the hips forward to open the front of the hip. It targets the hip flexors and improves hip extension range of motion — critical for sprinting, deadlifting, and any movement that requires the hips to fully extend.
Muscle Group
Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the hip flexors
- Improves hip extension range
- Critical for sprinting, deadlifting, and squatting
- Counteracts prolonged sitting
- No equipment needed
- Quick and accessible
How to perform
- Kneel on your right knee with your left foot flat in front in a half-kneeling position.
- Place your hands on your left knee or hips for stability.
- Squeeze your right glute hard. This tilts your pelvis posteriorly and protects the lower back.
- Drive your hips forward by pushing through your right glute and front foot.
- Feel the deep stretch through the front of your right hip (hip flexor) and quad.
- Keep your torso upright. Avoid arching your lower back.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary