Stretching Hip Flexors While Lying Down

Lying down on the job is usually a bad idea. But exercisers can get a lot done while they’re on the floor or a bench, including stretching a variety of muscles. You’ll find your hip flexors in your upper thighs and you’ll use them for motions such as running or climbing stairs. Take a load off your feet and stretch your hip flexors, and you’ll be rewarded with greater range of motion and more flexible hips.


Lie face-up on an exercise bench with your hips at the bench’s edge and your feet flat on the floor.

Raise your right leg by flexing your hip and bending your knee toward your chest, then grasp the back of your thigh with your left arm to pull the knee closer to your chest. Grasp your left elbow with your right arm for support. Your right shin should end up roughly parallel with the floor.

Extend your left leg so only your heel touches the floor, then hold the stretch for at least 15 seconds. Repeat the stretch by lifting your left leg.

Perform an alternative version of the exercise by grasping your leg with both hands on the front of your knee.


Lie on your side with your lower arm supporting your head and your legs extended. You’ll typically perform the stretch on the floor, but you can also do it on a wide bench.

Bend the knee of your lower leg and place your ankle on top of your upper thigh, just above the knee.

Flex your upper knee and move your foot toward your hips. Grasp your foot with your upper hand.

Straighten your hips and pull your upper leg back toward your rear end until you feel a stretch in your upper hip. Hold the stretch for at least 15 seconds, then repeat the movement with your opposite leg.

Items you will need

  • Exercise bench

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About the Author

M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.