HIP FLEXOR
Kneeling Bench Hip Flexor Stretch
Kneeling Bench Stretch for Instant Hip Relief
The Bench Lunge Hip Flexor Stretch is a game-changer for anyone battling stiff hips, whether you’re an athlete, desk warrior, or just love moving freely. By elevating your back foot on a bench, this stretch dives deeper into those stubborn hip flexors (like the psoas) that love to tighten up from sitting or running.
Key Benefits
✔ Deeper Stretch: The bench increases the range of motion, targeting tight hip flexors more effectively than a standard lunge.
✔ Improves Posture: Releases tension that pulls your pelvis forward, helping you stand taller.
✔ Enhances Performance: Great for runners, cyclists, and lifters to maintain explosive power and stride length.
✔ Reduces Low–Back Strain: Loosening the hips takes pressure off the lower back.
✔ Mind-Body Connection: Encourages mindful breathing and body awareness, like a mini meditation for your hips.
Kneeling Bench Hip Flexor Lunge
How To Do Kneeling Hip Flexor Stretch
1. Set up
✔ Place a sturdy bench (or low step) behind you. Start in a kneeling position with one foot forward in a lunge.
2. Elevate Your Back Foot
✔ Rest the top of your back foot on the bench, keeping your knee on the ground (use a mat for comfort).
3. Square Your Hips
✔ Face forward, avoiding any twisting, imagine your hips are headlights pointing straight ahead.
4. Engage Your Core
✔ Gently brace your abs to protect your lower back.
5. Lunge Forward
✔ Shift your weight forward until you feel a stretch along the front of your back-leg hip. Keep your front knee aligned over your ankle.
6. Hold & Breathe
✔ Stay for 20–30 seconds, breathing deeply. Switch sides.
Core Essentials: Bench Hip Flexor Lunge
Muscles Worked | Difficulty Level |
Hip flexors (psoas, rectus femoris), quads | Intermediate to Advanced |
Safety First
⚠️Avoid if: You have knee or hip injuries (or modify with padding under your knee).
🚫Common Mistakes:
1️⃣ Knee past toes? 🦵🚫 Keep it aligned to protect your joints!
2️⃣ Hips lazy? 🏋️♂️🔥 Drive them forward for a deeper stretch!
3️⃣ Slouching? 🧎♂️💪 Stand tall chest up, core tight!
4️⃣ Back leg bent? 🦵🔍 Straighten it & press into the bench!
5️⃣ Glutes asleep? 🍑👊 Squeeze them to boost the stretch!
6️⃣ Forgetting to breathe? 🌬️😤 Deep breaths = better mobility!
Quick Tip:
Think of your hip flexors like rubber bands, if they’re always crunched up, they lose their snap. Add this stretch post-workout or during a work break to keep them long and happy. 🚀