The Hip Flexor Stretch can be used to correct tightness of the hip flexors; the stretching video demonstrates proper execution.

get certified

The hip flexor stretch helps in reducing the risk of injury and aids in the muscle recovery process after long matches or practice session.

Since most tennis players have tight hip flexors this stretch should be one of the essential stretches in your static stretch program.

Share with friends

Use Social Media Buttons at the Bottom of the Page

As a visual aid we have the stretching video for you or take a look at the exercise description summary of the lunge hip flexor stretch.

Since you have to kneel it helps to have a cushioning device for the knee, otherwise you will feel discomfort when holding the stretch for 45 seconds or longer.

Hip Flexor Stretch Description Summary

Hip Flexor Stretch

Hip Flexor Stretch

  1. Place floor mat on the ground
  2. Step into a forward lunge position; the knee of the rear foot has ground contact; knee of the front foot is flexed at 90˚ and doesn’t protrude past toes
  3. Reposition the front foot forward until rear leg/hip is hyper-extended; maintain neutral spine and head position (straight back; look forward)


  1. If contralateral (opposite) elbow touches the lateral aspect of the forward knee, obliques will also be stretched
  2. Hold stretch for 45 seconds

Targeted Musculature

  • Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus)
  • Obliques (if applicable)

Anterior Hip Muscles 2

Other Stretches For You

Apart from the Hip Flexor Stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube