Mobility and stretches
Hip flexor stretch
Muscles worked: Hip flexors · quads
How to do it
- Set up. Kneel on one knee (on a mat or cushion) with the other foot flat in front of you. Stand tall with your hands on your hips.
- Move. Tuck your tailbone under slightly, squeeze the glute of your back leg and shift your weight forward until you feel a stretch at the front of the back hip. Don't arch your lower back.
- Finish. Hold for 20–30 seconds. For a deeper stretch, reach the arm on the kneeling side up overhead, as in the right-hand picture. Ease back, then swap sides. Use a chair for balance if you need it.
Common mistakes
- Arching your lower back instead of squeezing your glute.
- Kneeling on a hard floor. Use a cushion.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Mobility + Core, Cycling Fitness, Cardio & HIIT, Sports Fitness, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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