Standing Hip Flexor Stretch

How to do it

You need: A wall or chair for balance.

Stand in a split stance with the leg to be stretched well behind you, both feet pointing forwards. Hold a wall or chair for balance.

1. Gently tighten your lower tummy and the buttock of the back leg to tuck your tailbone under.
2. Keeping your body upright, shift your weight forwards over your front foot.
3. Feel a stretch across the front of the hip and the top of the thigh of the back leg.
4. Hold the stretch, breathing steadily, then ease out.

Form cues

• You feel the stretch at the front of the hip of the back leg, not in your lower back.
• Your upper body stays tall and upright, not leaning forwards.
• The gentle buttock squeeze deepens the stretch without arching your back.

Common mistakes

• Arching your lower back instead of tucking the tailbone under.
• Letting the front knee travel far past your toes.
• Bouncing in and out of the stretch rather than holding it still.

Safety: Stop and message your physio if the stretch brings on pinching in the groin or pain in the lower back.