How to do the Hip Flexor Stretch
Step by step
- Kneel on one knee with the other foot planted flat in front of you.
- Tuck your tailbone slightly and squeeze the glute of the down leg.
- Shift your hips gently forward until you feel a stretch at the front of the hip.
- Keep your torso tall and avoid arching your low back.
- Hold steadily, then switch sides.
The thing people get wrong
Tuck the tailbone and squeeze the back glute - arching the low back to lean forward hides the real stretch.
Coaching cue
Keep the front knee stacked over the front ankle as you shift forward.
Make it easier or harder
- Easier: Pad the down knee and shift forward only a small amount.
- Harder: Reach the arm on the kneeling side overhead and lean slightly away.
Muscles worked
- Primary: Hips, Quads
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.