HIP FLEXOR
Lying Hip Flexor Stretch
Relieve Tight Hips with This Lying Stretch
Stuck with stiff hips after hours of sitting? Meet your new best friend the lying hip flexor stretch. This zero equipment move targets those cranky front-hip muscles (psoas and quads) that tighten up like overstretched rubber bands from sitting, driving, or marathon Netflix sessions. Unlike standing stretches, this floor version lets gravity do the work, giving you a deeper release. Perfect for post-workout recovery or when you wake up feeling like the Tin Man. Bonus? You’ll feel the difference in just 30 seconds.
🔥Key Benefits
✔ Deeper Than the Ocean 🏖️: Hits tight spots standing stretches can’t reach
✔ Bye-Bye, Back Pain: Loosens hip flexors that pull on your spine
✔ Mobility Magic: Prevents that stiff “robot walk” after sitting
✔ Stress Melter: Releases tension (because tight hips = grumpy mood)
✔ Better Workouts: Unleashes full range for squats, kicks, and runs
✔ Nap-Friendly 😴: Feels so good, you might drift off
Lying Hip Flexor Stretch
📜 How To Do a Lying Hip Flexor Stretch
Get Grounded
✔ Lie flat on your back (carpet or yoga mat recommended). Bend both knees, feet flat.
Hug It Out 🤗
✔ Pull one knee toward your chest, keeping the other foot planted.
Stretch & Fly ✈️
✔ Slowly straighten the non-hugged leg along the floor. Feel the front of that hip sigh in relief.
Level Up (Optional)
✔ Beginner: Keep the straight leg bent if it’s too intense.
✔ Advanced: Let the straight leg hover 2 inches above the floor for a fiery challenge.
Breathe & Hold 🌬️
✔ Stay for 30 sec per side. Imagine your hip melting into the floor.
📊 Stretch Stats at a Glance
Muscles Worked | Difficulty Level |
Hip flexors (psoas, rectus femoris) | Beginner to Advanced |
Core stabilizers | Adjustable intensity |
🚨Safety First: Who Should Avoid This?
✔ You’ve had recent hip surgery (ask your PT first!)
✔ Sharp pain ≠ stretch (listen to your body’s “nope” signals)
✔ Pregnant? Skip or modify with bent knees
Common Mistakes:
➔ Arching your back like a scared cat → Press your spine flat
➔ Holding your breath → Breathe like you’re fogging a mirror
➔ Rushing → Slow stretches = happier hips
Pro Tip
Pair this with a seated butterfly stretch for a full hip reset!