Supported hip flexor stretch: how to do it
In short
A gentle stretch at the front of the hip. Works: hips.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
- Step your right foot back a small step, heel lifted, toes on the floor. Keep your front knee soft.
- Tuck your tailbone gently, as if lowering your tail.
- Shift your weight forward just a little until you feel a mild stretch at the front of your right hip.
- Breathe out slowly and stay for 15 seconds. Switch sides. Do 2 rounds.
As you go
- Keep your back tall, not arched.
- Keep your hips pointing forward.
- Breathe out and keep breathing. Never bounce.
What it works
- Works
- hips
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair, a counter
- Effort
- Gentle
An easier and a harder version
Easier
Take a smaller step back and lean forward less. Hold for 10 seconds.
Harder
Hold for 25 to 30 seconds. The stretch stays mild.
In a chair
Sit tall near the front of your chair. Let one foot slide back, heel lifted, and tuck your tailbone gently. Stay for 3 breaths, then switch sides.
Take care
- Hips: stop at a mild stretch. Never push deep.
- Knees: keep the front knee soft and over the ankle.
- Balance: keep both hands on the wall or counter.
Where it is in the plans
In our calisthenics plan: 9 of 28 days, first on day 3, First circuit.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 9 of 28 days: 3, 6, 10, 13, 17, 20, 24 and 27 to 28 | Day 3, week 1: First circuit | 45 s each side |
| Calisthenics plan, round 2 | 11 of 28 days: 3, 6, 10 to 11, 13, 17, 20, 24 to 25 and 27 to 28 | Day 3, week 1: Walkout circuit | 45 s each side |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 45 s each side | Hands on the wall. Small step back, hips tucked. |
| 2 | 10 | 45 s each side | Hands on the wall. Small step back, hips tucked. |
| 3 | 17 | 45 s each side | Hands on the wall. Small step back, hips tucked. |
| 4 | 24 | 45 s each side | Hands on the wall. Small step back, hips tucked. |
Supported hip flexor stretch: day 3 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan