Standing Hip Flexors

A beginner stretching exercise for the quads, done with just your bodyweight.

Standing Hip Flexors: finishing position

Main muscles: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Standing Hip Flexors

Stand up straight with the spine vertical, the left foot slightly in front of the right.
Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Hip Flexors

Questions

What muscles does the Standing Hip Flexors work?

Mainly the quads.

Is the Standing Hip Flexors good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Hip Flexors?

Good alternatives that train the quads: Kneeling Hip Flexor, Looking At Ceiling, On Your Side Quad Stretch or Side Lying Groin Stretch.

How many sets and reps of the Standing Hip Flexors should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).