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Exercise handout — move better, feel better.
Seated Hip Flexor Stretch
Chair-based hip flexor stretch for those who can't kneel. Accessible alternative for office or mobility-limited users.
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
chair
Home Options
- chair + strap or belt
No equipment? Try: sturdy chair, bench
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
20-30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Sit on edge of sturdy chair
- One leg extended back behind you
- Foot on floor, heel lifted
No image for this step. Follow the written instruction.
Step 1 of 4
Tuck pelvis (belt buckle up)
No image for this step. Follow the written instruction.
Step 2 of 4
Lean torso forward slightly
No image for this step. Follow the written instruction.
Step 3 of 4
Feel stretch in front of back hip
No image for this step. Follow the written instruction.
Step 4 of 4
Hold and breathe
Breathing
- Breathe slowly and deeply
- Exhale to sink into stretch
Form Cues
- Keep pelvis tucked throughout
- Stretch should be in front of hip
- Don't arch low back
- Stay tall through spine
Common Mistakes to Avoid
- Arching low back
- Not tucking pelvis
- Leaning back instead of forward
- Chair sliding
Safety Information
Ensure chair is stable and won't slide.
Progressions
Add arm reach overhead
Regressions
Smaller range, sit further back on chair
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.