Standing Hip Flexor Stretch

The standing hip flexor stretch is an effective exercise for loosening up the hip muscles, especially the psoas and quadriceps . This stretch helps improve flexibility, reduce tension after long periods of sitting, and prevent injuries to the lower back and hips.

Correct execution and technique

How to perform the standing hip flexor stretch:

1. Stand in a split position with one leg in front of you and the other behind you.
2. The front foot must have the knee at a 90 degree angle, while the back leg is kept stretched backwards.
3. Push your hips forward slowly to feel the stretch in the hip and the front of the thigh on the back leg.
4. Keep your upper body straight and avoid swaying your lower back. Activate the core for stability.
5. Hold the stretch for 20-30 seconds, then switch sides.

Common errors

Avoid these mistakes to get the most out of your stretch:

• Sway in the lower back: Keep the core muscles activated to avoid overloading the lower back.
• Too narrow a stance: Make sure your feet are wide enough apart to achieve a deeper stretch.
• Too fast movement: Move slowly in and out of the stretch to avoid injury.

Modifications and variants

Try these variations to adapt the stretch to your level:

• Lower intensity: If the stretch is too intense, you can bend the back knee slightly to reduce the pressure.
• Use support: Hold on to a wall or chair for balance if it is difficult to maintain stability.

Video demonstration

Here's a video showing the standing hip flexor stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per side, and repeat 2-3 times for maximum flexibility and injury prevention.

Breathing technique

Use proper breathing technique to get the most out of the stretch:

• Breathe in deeply before starting the stretch to stabilize your body.
• Exhale as you push your hips forward and relax your muscles.
• Maintain even and calm breathing throughout the stretch to promote relaxation and deeper flexibility.