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Flexion and Extension Hip Stretch

Step by step instructions, muscle activation and variants for the Flexion and Extension Hip Stretch.

EasyGlutesCore

About this exercise

The flexion and extension hip stretch is a dynamic mobility drill that moves the hip joint through both flexion and extension ranges, releasing tension in the hip flexors, glutes, and surrounding musculature. Performed in a controlled sequence, it improves hip mobility and is effective as a warm-up or cool-down movement.

How to Perform

  • Start in a kneeling lunge position with one knee on the floor and the opposite foot forward
  • Shift your weight forward to feel a stretch in the rear hip flexor and quadriceps
  • Hold the forward position briefly, then rock your hips back to shift weight onto the rear heel, stretching the glutes and hamstring of the front leg
  • Flow smoothly between the two end positions, controlling the movement with your core
  • Complete the desired repetitions or hold time on one side before switching legs

Muscle Activation

Primary
GlutesCore
Secondary
QuadricepsHamstrings

About the Flexion and Extension Hip Stretch

The Flexion and Extension Hip Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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