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Exercise handout — move better, feel better.
Standing Hip Flexor Reach
Standing hip flexor stretch with trunk coordination, combining hip extension with an overhead reach.
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
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
20-30 sec each side
Tempo
Step-by-Step Guide
Set up
- Stand in split stance (one foot forward, one back)
- Back heel lifted
- Hands on hips to start
No image for this step. Follow the written instruction.
Step 1 of 4
Tuck pelvis slightly (posterior tilt)
No image for this step. Follow the written instruction.
Step 2 of 4
Squeeze the glute of the back leg
No image for this step. Follow the written instruction.
Step 3 of 4
Reach same-side arm up and slightly across
No image for this step. Follow the written instruction.
Step 4 of 4
Hold stretch position
Breathing
- Breathe deeply throughout
- Exhale as you reach
Form Cues
- Squeeze glute before reaching
- Feel stretch in front of back hip
- Keep ribs down, don't flare
- Breathe into the stretch
Common Mistakes to Avoid
- Arching low back
- Not engaging glute
- Leaning too far to side
- Holding breath
Safety Information
Hold support if balance is a concern.
Progressions
Add rotation toward front leg, deeper lunge
Regressions
Hold onto wall for balance, smaller reach
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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.