---
title: "Lying Hip Flexor Stretch"
description: "Lie on your back with your legs straight on the floor."
locale: en
slug: lying-hip-flexor-stretch
url: "https://hi.fitness/exercises/lying-hip-flexor-stretch"
primaryMuscle: "Quads"
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/482ede37-lying-hip-flexor-stretch.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Lying Hip Flexor Stretch

Lie on your back with your legs straight on the floor.

## How to do it

1. Lie on your back with your legs straight on the floor.
2. Lift your right knee towards your chest, holding it with both hands to keep it close while extending your left leg straight off floor, keeping it in line with your right foot.
3. Hold the stretch for 15-30 seconds, then slowly release your right knee and return to the starting position. Repeat the stretch with your left knee lifted towards your chest and your right leg extended. Alternate sides for the desired number of repetitions.

## Form tips

- Keep your lower back pressed into the floor to avoid strain and to deepen the stretch.
- Start with a smaller range of motion if you feel any discomfort, gradually increasing as flexibility improves.
- Focus on deep, steady breathing, inhaling as you prepare for the stretch and exhaling as you hold the stretch.

## Similar exercises

- [Standing Quadriceps Stretch](https://hi.fitness/exercises/standing-quadriceps-stretch) - Quads · Bodyweight
- [Standing Quadriceps Stretch Side Angle](https://hi.fitness/exercises/standing-quadriceps-stretch-side-angle) - Quads · Bodyweight
- [Intermediate Hip Flexor and Quad Stretch](https://hi.fitness/exercises/intermediate-hip-flexor-and-quad-stretch) - Quads · Resistance band
- [Exercise Ball Hip Flexor Stretch](https://hi.fitness/exercises/exercise-ball-hip-flexor-stretch) - Quads · Stability ball
- [Exercise Ball Seated Quad Stretch](https://hi.fitness/exercises/exercise-ball-seated-quad-stretch) - Quads · Stability ball
- [Circles Knee Stretch](https://hi.fitness/exercises/circles-knee-stretch) - Quads · Bodyweight
- [Adductor Stretch Side Standing](https://hi.fitness/exercises/adductor-stretch-side-standing) - Quads · Bodyweight
- [Standing Adductor Stretch](https://hi.fitness/exercises/standing-adductor-stretch) - Quads · Bodyweight