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Mobility

Hip flexor stretch

Quick facts

  • Beginner
  • No equipment
  • Hip flexors
  • Quads
  • Glutes
  • seconds
Do workout 1 for free See the course

The pigeon opens the hip from both sides at once: the back leg is stretched across the front of the hip and the iliopsoas, the front leg across the glute and piriformis. These shorten from sitting and from running, mountain climbers and leg raises, and a free hip means a neutral lower back in the squat and full extension in hinges and jumps. Do it in the cool-down on each side; the time in the workout is per side.

How to do it

  1. From all fours bring your right knee forward to your right hand and lay the shin across under your body — the closer the shin is to parallel with the edge of the mat, the stronger the stretch.

  2. Extend your left leg straight back, knee and instep on the floor, the thigh facing down — do not let yourself roll onto the left side.

  3. Square the hips: both hip bones facing forward. If your right glute hangs in the air, put a cushion or a folded towel under it.

  4. Stay on straight arms or come down onto your forearms, hold for the prescribed time breathing calmly, then switch sides.

Coaching cues

  • Back leg straight behind, thigh facing down
  • Hips square, both hip bones forward
  • Support under the glute if it hangs

Common mistakes

  • Rolling onto one side, so the side stretches instead of the hip
  • The back knee drifting out to the side instead of straight behind
  • Pain in the front knee: the shin is turned in too sharply

Breathing

Slow inhale, long exhale — sink a little deeper with each exhale.

Used in courses

Related exercises

FAQ

What are the most common mistakes in Hip flexor stretch?

The most common ones: rolling onto one side, so the side stretches instead of the hip; the back knee drifting out to the side instead of straight behind; pain in the front knee: the shin is turned in too sharply. Watch for them from the first rep.

What should I focus on during Hip flexor stretch?

Keep these cues in mind: back leg straight behind, thigh facing down; hips square, both hip bones forward; support under the glute if it hangs.

How should I breathe during Hip flexor stretch?

Slow inhale, long exhale — sink a little deeper with each exhale.

Train it inside a program

Hip flexor stretch is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.

Do workout 1 for free See the course