Lying Hip Flexor
Lying Hip Flexor Exercise Description
The Lying Hip Flexor is a supine flexibility drill that targets the hip flexor complex—primarily the iliopsoas and rectus femoris—on the leg that remains extended. Drawing one knee toward your chest while the other leg stays long gently posteriorly tilts the pelvis and places the extended hip into extension, lengthening the front of that hip. Restoring hip extension range of motion supports efficient walking, running, and lower‑body movements that require a trailing leg. Perform it on the floor for an accessible option; using the edge of a bench or table lets the extended thigh drop slightly below horizontal for a stronger stretch without arching the low back. You should feel the stretch across the front of the hip or upper thigh of the extended side, not in the low back. Keep the setup controlled, breathe steadily, and prioritize alignment over how far the leg can drop.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Tensor Fasciae Latae
- Stabilizing Muscles: Gluteus Medius, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Other
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Hip Flexor Exercise
‘- Lie on your back (floor or near the edge of a bench/table). Keep your head and ribcage relaxed, neck neutral.
– Choose the side to stretch and slide that leg long with the knee straight, toes pointing up, thigh in line with the hip.
– Bring the opposite knee toward your chest; hold behind the thigh or over the shin. Gently draw it in to create a slight posterior pelvic tilt (low back lightly contacts the surface).
– Lightly contract the glute of the extended leg to encourage hip extension while keeping the ribs down—avoid lumbar arching.
– Keep the pelvis square (both hip bones facing up). Don’t let the extended leg rotate outward or the knee flare.
– Breathe slowly and continuously; avoid bouncing or yanking on the bent knee.
– On a bench/table, scoot to the edge so the extended thigh can drop slightly below the surface while maintaining the cues above.
– If you feel pinching in the front of the hip, reduce range, re‑square the pelvis, and keep the core gently braced.
– Switch sides with the same setup.
Lying Hip Flexor Tips
‘- Keep your head and ribcage relaxed with your neck in a neutral position as you lie on your back.
– Slide the stretching-side leg long with the knee straight, toes pointing up, and thigh in line with the hip.
– As you bring the opposite knee toward your chest, gently draw it in only enough to create a slight posterior pelvic tilt so the low back lightly contacts the surface.
– Lightly contract the glute of the extended leg while keeping the ribs down to encourage hip extension without arching the low back.
– Keep your pelvis square so both hip bones face up; do not let the extended leg rotate outward or the knee flare.
– Breathe slowly and continuously throughout the stretch; avoid bouncing or yanking on the bent knee.
– On a bench or table, scoot to the edge so the extended thigh can drop slightly below the surface while still maintaining the same pelvic and ribcage alignment.
– Aim to feel the stretch across the front of the hip or upper thigh of the extended side, not in your low back.
– If you feel pinching in the front of the hip, reduce how far you go, re-square the pelvis, and keep the core gently braced.
Lying Hip Flexor Beginner Introduction
The Lying Hip Flexor is a relaxed, floor‑based stretch that places attention on the front of the hip and front thigh of the leg that stays straight. In this position, the body rests on the back while one knee is brought in toward the torso and the opposite leg reaches long. This gentle combination encourages a small tuck of the pelvis and opens the front of the hip on the extended side. The sensation typically centers around the front of that hip or the top of the thigh rather than the lower back, with the hips staying level and the trunk quiet on the surface.
This simple setup is often used to regain the ability to comfortably extend the back leg during walking, running, and other lower‑body actions. On the floor, it offers an easy entry point for most people. When performed near the edge of a bench or table, the straight leg can hang slightly lower than the body for a more intense stretch, while the ribs, midsection, and hips remain organized and breathing stays slow and smooth.