← EXERCISE LIBRARYMobility
Standing Hip Flexor Stretch with Reach
Split stance with a posterior pelvic tilt and an overhead reach. Lengthens the hip flexors while the glutes and abdominals work, addressing the lower cross pattern seen in seated workers.
- 01Stand in a split stance with the right foot forward and the left foot about two feet back.
- 02Squeeze the left glute and tuck the tailbone under until the front of the left hip lengthens.
- 03Brace the abdominals so the ribs stay down and the low back does not arch.
- 04Reach the left arm overhead and slightly to the right, keeping the pelvic tuck.
- 05Hold for thirty seconds, release, and repeat twice per side.
- 01Glute on, tail under, then reach.
- 02Ribs stay stacked over the pelvis the whole time.
- 03If you feel it in the low back, tuck harder and reach less.
- 01Reaching before tucking the pelvis — the lumbar spine extends and the hip flexor never lengthens.
- 02Letting the back knee turn out — the stance widens and the stretch leaves the front of the hip.
- 03Holding the breath while bracing — the abdominal wall grips and the position becomes unsustainable.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.