Hip Flexor Stretch On Bench

Beginner Level of Difficulty

The hip flexor stretch on the bench is a beginner level exercise that helps to stretch the hip flexors and open up the hip


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

hip flexor stretch on bench - step 1

Step 1

Start in a split position with one leg bent and the other stretched out behind you.

hip flexor stretch on bench - step 2

Step 2

Squeeze your glutes on your extended leg and try to pry your hip into the floor.

hip flexor stretch on bench - step 3

Step 3

Hold the stretch for 10-15 seconds and then switch to the other side.