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Hip Flexor and Hamstring Stretching

Draftstretch85%beginner⬤ moderate evidence

View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start: half-kneeling with the front foot flat, rear knee on the floor, pelvis in posterior tilt and trunk tall (hip flexor); or supine with a strap around one foot (hamstring)
End: hip flexor lengthened by driving the front knee forward over the foot into rear-hip extension; hamstring lengthened by raising the strapped straight leg toward the ceiling
Range of Motion: rear-hip extension to a comfortable stretch; supine straight-leg raise toward ~80–90° hip flexion, each sustained at end range

How to Perform

Flexibility exercises addressing hip ROM impairments. Half-kneeling hip flexor stretch (iliopsoas, rectus femoris) and supine hamstring stretch. Improves function in hip OA and addresses limited hip mobility that affects lumbar spine mechanics.

Watch on YouTube↗

Opens a YouTube search for “Hip Flexor and Hamstring Stretching”

Starting position: half-kneeling

Coaching Cues

1
Posterior pelvic tilt first — front of hip lengthens
(verbal)
2
Drive the front knee toward the wall ahead
(verbal)
3
For hamstring, reach the heel toward the ceiling with the strap
(verbal)
4
Tailbone tucks under like closing a wallet
(tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×30-60 seconds per side, daily; 10-30 seconds general, 30-60 for older adults

EMG Activation Data

Single session hip flexor stretch: 1.2° APT reduction but no lumbar lordosis change [Preece 2021]. Dynamic stretching ES 3.01-3.06 for hip ROM [Iranmanesh 2025]

Muscles Involved (6)

Primary Movers

Iliopsoas— Stretched during hip flexor stretch

Rectus Femoris— Stretched during hip flexor stretch (two-joint)

Hamstrings (Group)— Stretched during hamstring stretch

Lengthened / Stretched

Biceps Femoris — Long Head— AUDIT: Hip flexion + knee extension lengthens the biarticular long head of biceps femoris along with the rest of the hamstring group.

Semitendinosus— AUDIT: Hip flexion + knee extension lengthens the biarticular semitendinosus during the hamstring stretch.

Semimembranosus— AUDIT: Hip flexion + knee extension lengthens the biarticular semimembranosus during the hamstring stretch.

Easier Variations ↓

Supine Hip Flexor Stretch

Lie on back at edge of bed/table. Pull one knee to chest, let the other leg hang off the edge for gravity-assisted stretch.

Seated Hamstring Stretch

Sit on a chair with one leg extended on a stool. Lean forward from the hips.

Harder Variations ↑

Half-Kneeling with Rear Foot Elevated

Elevate the rear foot on a bench behind you during the hip flexor stretch. Dramatically increases stretch on rectus femoris.

Active Hamstring Stretch

Contract-relax technique: isometrically push leg into strap for 5 seconds, then stretch further on the relax. PNF approach.

Progress to couch-stretch

AUDIT: Progress the standard half-kneeling stretch to the rear-foot-elevated couch position to add knee-flexion RF stretch.

Target Movements (3)

Hip ExtensionHip Joint (Coxofemoral)

Hip FlexionHip Joint (Coxofemoral)

Knee FlexionTibiofemoral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Walking Stair Climbing Dressing — Lower Body

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Hip Mobilitymobility Improve Hamstring Flexibilitymobility Hip Osteoarthritisrehab

Research Notes

Evidence: flexibility exercises improve function in hip OA [Cibulka 2017]. Limited hip mobility affects lumbar spine mechanics and functional movement [Moreside 2012].

Evidence Sources (8)

📄
Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Hip Flexor and Hamstring Stretching
📄
ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Hip Flexor and Hamstring Stretching
📄
Hip Pain and Mobility Deficits-Hip Osteoarthritis: Revision 2017— Cibulka MT, Bloom NJ, Enseki KR, et al.
Hip Pain and Mobility Deficits-Hip Osteoarthritis: Revision 2017 — evidence for Hip Flexor and Hamstring Stretching
📄
Hip Joint Range of Motion Improvements Using Three Different Interventions— Moreside JM, McGill SM
Hip Joint Range of Motion Improvements Using Three Different Interventions — evidence for Hip Flexor and Hamstring Stretching
📄
Active Hamstring Stretching and Core Control for LBP During Prolonged Sitting— Plandowska M, Labecka MK, Truszczyńska-Baszak A, Rajabi R, Płaszewski M
Active Hamstring Stretching and Core Control for LBP During Prolonged Sitting — evidence for Hip Flexor and Hamstring Stretching
📄
Dynamic Stretching of Hip Flexors on Hip ROM and Pain in Football Players With LBP— Iranmanesh M, Shafiei Nikou S, Saadatian A, et al.
Dynamic Stretching of Hip Flexors on Hip ROM and Pain in Football Players With LBP — evidence for Hip Flexor and Hamstring Stretching
📄
Pelvic Tilt Before and After Hip Flexor Stretching— Preece SJ, Tan YF, Alghamdi TDA, Arnall FA
Pelvic Tilt Before and After Hip Flexor Stretching — evidence for Hip Flexor and Hamstring Stretching
📄
ACSM Position Stand: Quantity and Quality of Exercise— Garber CE, Blissmer B, Deschenes MR, et al.
ACSM Position Stand: Quantity and Quality of Exercise — evidence for Hip Flexor and Hamstring Stretching