Stability Ball Hip Flexor Stretch
Level
beginner
Force
static
Mechanic
isolation
Equipment
exercise ball Category
stretching Primary Muscles
Secondary Muscles
A hip flexor stretch performed using a stability ball for support, improving flexibility in the iliopsoas and rectus femoris muscles.
Instructions
- Kneel on one leg with the stability ball under your hips for support
- Position your other leg forward with knee bent at a 90-degree angle
- Keep your torso upright and core engaged
- Gently push your hips forward to increase the stretch
- Feel the stretch in the hip flexor and front of the back leg
- Hold the stretched position without bouncing
- Return to starting position and switch legs
- Repeat on both sides
Tips
- Maintain a neutral spine by avoiding excessive forward lean
- Keep your core engaged to protect your lower back
- The stretch should be felt in the front of the hip, not the knee
- Breathe deeply and relax into the stretch
- Hold each side for 20-30 seconds
- Avoid forcing the stretch; allow it to develop gradually
- This stretch is especially beneficial after lower body workouts
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
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