Hipp Flexor Stretch on Bench

The hip flexor stretch on a bench is a great exercise to stretch the hip muscles, especially the psoas and quadriceps . This stretch helps to improve the flexibility of the hip joint, which is important for those who sit a lot, or for athletes who want to improve mobility and reduce the risk of injury.

Correct execution and technique

How to perform the hip flexor stretch on a bench correctly:

  1. Stand with your back against a bench , and place the top of your foot on the bench behind you.
  2. Place the front leg at a 90-degree angle with the knee bent, as in a lunge position.
  3. Push your hip forward slowly, and feel the stretch on the front of your hip and the thigh of your back leg.
  4. Keep your back straight and avoid swaying in your lower back by tightening your core muscles.
  5. Hold the stretch for 20-30 seconds before switching sides.

Common errors

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

  • Lower back sway: Avoid swaying the lower back by keeping the core engaged.
  • Too high foot placement: Do not place your foot too high on the bench, as this can create discomfort in the hip.
  • Incorrect knee position: Make sure that the front knee does not go past the toes, to avoid unnecessary strain.

Modifications and variants

If you have limited flexibility, try these modifications:

  • Lower bench: Use a lower surface for the rear foot to reduce the intensity of the stretch.
  • Support with pillow: Place a pillow under the knee on the back leg to protect the knee and provide extra comfort.

Video demonstration

Here is a video showing how to perform the hip flexor stretch on a bench:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per side, and repeat 2-3 times. Perform this exercise regularly to maintain good hip flexibility.

Breathing technique

To get the most out of your stretch, follow these breathing tips:

  • Breathe in deeply before starting the stretch, and keep your body stable.
  • Exhale as you push your hips forward and feel the tension release.
  • Maintain even breathing throughout the stretch to promote relaxation and flexibility.
Back to blog