How to Do Lying Hip Flexor Stretch: Techniques, Benefits, Variations Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Flexibility How to Do Lying Hip Flexor Stretch: Proper Form, Variations, and Common Mistakes By Lacey Muinos Lacey Muinos Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. Learn about our editorial process Updated on September 14, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Print fizkes / Getty Images Table of Contents View All Table of Contents Instructions Benefits Variations Common Mistakes Safety and Precautions Try it Out Also Known As: Floor knee-to-chest stretch Targets: Hip flexor, glutes, lower back Equipment Needed: Yoga mat Level: Beginner Lower back pain can be attributed to tight hip and glute muscles. Many times, this pain originates from prolonged periods of sitting, a sedentary lifestyle, overuse, trauma, age, or underlying health condition. Stretching out the lower body can alleviate this tension you feel in the low back. In fact, the lying hip flexor stretch, also known as the floor knee-to-chest stretch is often recommended for tight hips, glutes, and lower back. It targets the hips and glutes but also relieves pressure in the lower back, so it’s often recommended for people with sciatica, piriformis, and other causes of back pain. To get started, you just need a comfortable surface to lie down on, such as a yoga or exercise mat. How to Do Lying Hip Flexor Stretch The lying hip flexor stretch is a beginner-friendly movement that can be performed on the floor and does not require any special equipment. It can be incorporated into your regular stretching routine for the lower body or you can incorporate it before and after exercise. To perform the lying hip flexor stretch, you will need ample space and a yoga mat or exercise mat. Here is how to do the lying hip flexor stretch: Begin by lying in a neutral spine position with your legs extended and your arms at your sides. Bend your left leg at the knee and bring it to your chest. Interlace your fingers and wrap your hands around your left knee as you gently pull it closer to your chest. Relax your lower back, being careful not to curve your back. Hold the stretch for 20 to 30 seconds. Release the stretch by unlacing your fingers and returning your left leg to the floor. Repeat on the other side. Perform this stretch on each side, 2 to 3 times each. Benefits of Lying Hip Flexor Stretch This simple, beginner-friendly stretch offers a number of benefits and only takes a few minutes to perform. Here are some ways that the lying hip flexor stretch can benefit you when added to your exercise regimen. Relieves Low Back Pain Tight hips are often accompanied by lower back pain. Inactivity and sitting for long periods of time can lead to a posterior pelvic tilt. This creates an arch in the lower back, forcing the spine to curve. Ultimately, this can lead to lower back pain. Hip flexor stretches can provide relief for low back pain due to a tilted pelvis. Research also suggests that pain due to piriformis syndrome—which is often mistaken for sciatica—can be managed with hip flexor stretching. Relieves Hip Pain Approximately half of all older adults report some kind of knee or hip pain, according to research published in The Journal for Nurse Practitioners. Inactivity can worsen hip pain, so small improvements in exercise are recommended. Hip flexor stretches are recommended to alleviate hip pain. Stretching can be done twice a week for 20 to 30 seconds per stretch and repeated 2 to 3 times each or as a warm-up before exercise. Work up to stretching daily for best results. Improves Athletic Performance Tight hips can inhibit your performance during training and exercise. Stretching the hip flexor for up to 120 seconds before exercise can positively impact balance and performance in athletes, according to a 2021 review published in the International Journal of Environmental Research and Public Health. Increases Flexibility and Mobility Painful hip joints and limited hip mobility go hand-in-hand. Researchers recommended hip flexor stretches to increase flexibility and mobility in the hips, which can lead to improvements in other joints. Other Variations of Lying Hip Flexor Stretch Although the lying hip flexor stretch is a pretty straightforward move, there are modifications for those who want to add some variety or make the move more challenging. Here are some other variations you can try. Need a Modification You can also perform this stretch with both knees at once instead of a single-leg stretch. This requires less flexibility in the psoas muscles. To lead up to this stretch, try doing knee folds. This will help you get used to the motion of bringing your knee up and toward you. It will also help improve your balance and stability. Up for a Challenge The lying hip flexor stretch is beginner-friendly, so people who are more advanced may be looking for a more challenging movement. The reclined hip stretch in pilates targets the hips and glutes like this stretch, though it requires more flexibility and stability. Common Mistakes While this stretch is simple and easy to do, there is still a risk of injury or pain. Try to avoid these common mistakes to make sure you get the most out of the stretch. Curving Your Back When exercising or stretching, it is important to keep your back straight. Do not curve your back when performing this stretch as that could exacerbate any lower back pain. Likewise, curving your back could also result in less of a stretch in your low back. Pulling Your Knee too Lightly Stretching is beginner-friendly, but you should feel the stretch. If you aren’t feeling the stretch, you might pull a little stronger on your knee. While you should not feel any pain in your chest when pulling your knee, you should feel the stretch in your hips and glutes. This slight pulling sensation is a sign that the muscles are being stretched. Safety and Precautions Lower back and hip pain may be a sign of an underlying condition. If tight hips interfere with your daily life, consider seeing a doctor or physical therapist, who may recommend hip flexor stretches. You also should not perform this stretch if you recently had a hip or back surgery and have not been cleared by your doctor for exercise. When performing this stretch, you should feel a stretch in the hips, glutes, and low back. If you feel any pain while performing this stretch, slowly release the stretch and do not attempt it again. Talk to a healthcare professional about your symptoms. Try it Out Incorporate this move and similar ones into one of these popular workouts: 7 Best Hip Flexor Stretches 12 Hip Exercises to Increase Strength and Mobility Effective Lower Body Stretches 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Tonley JC, Yun SM, Kochevar RJ, Dye JA, Farrokhi S, Powers CM. Treatment of an individual with piriformis syndrome focusing on hip muscle strengthening and movement reeducation: A case report. J Orthop Sports Phys Ther. 2010;40(2):103-111. doi:10.2519/jospt.2010.3108 Peterson NE, Osterloh KD, Graff MN. Exercises for older adults with knee and hip pain. The Journal for Nurse Practitioners. 2019;15(4):263-267.e3. doi:10.1016/j.nurpra.2018.12.029 Konrad A, Močnik R, Titze S, Nakamura M, Tilp M. The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis. Int J Environ Res Public Health. 2021;18(4):1936. doi:10.3390/ijerph18041936 Reiman MP, Matheson JW. Restricted hip mobility: clinical suggestions for self‐mobilization and muscle re‐education. Int J Sports Phys Ther. 2013;8(5):729-740. PMID:24175151 By Lacey Muinos Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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