Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Hip Flexor Stretch

BeginnerstretchTier T0

Stretch the front of your hip by stepping into a lunge position. Tight hip flexors pull on your lower back and can cause pain.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Hip Flexors, Gluteus Maximus, Transverse Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Hold wall or chair for balance

Dosage

2

Sets

2

Reps / Time

15 sec

Rest

hold 30-45 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Take a large step forward with one foot
  • Back heel can lift off floor
  • Keep torso upright
  • Hands on hips or front thigh

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Squeeze the glute of your back leg

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Gently tuck your pelvis under (posterior tilt)

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep torso upright

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Shift weight slightly forward if needed

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Feel stretch in front of back hip

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Hold 30-45 seconds, switch sides

Breathing

  • Breathe normally
  • Exhale to relax deeper

Form Cues

  • Squeeze glute to intensify stretch
  • Don't arch your low back
  • Stay tall through your spine
  • Breathe and relax into it

Common Mistakes to Avoid

  • Arching low back instead of tucking
  • Not squeezing glute
  • Leaning forward
  • Bouncing the stretch

Safety Information

Don't force the stretch. Keep low back from arching excessively.

Progressions

Raise arm on stretching side overhead

Regressions

Hold wall for balance, take smaller step

Half-Kneeling Hip Flexor StretchBeginner

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.