Standing Hip Flexor Stretch for Runners

The standing hip flexor stretch is a practical alternative to the kneeling version, ideal for runners who want to stretch their hip flexors during a warm-up, at work, or anywhere without needing to get down on the ground.

Why Your Hip Flexors Get Tight

If you sit at a desk for most of the day, your hip flexors spend hours in a shortened position. When you then go for a run, these tight muscles can restrict your hip extension, reduce your stride length, and even inhibit your glutes from firing properly. Regular stretching helps counteract this.

How to Perform the Standing Hip Flexor Stretch

Stand in a split stance with one foot well in front of the other. Keep your torso tall and your core engaged. Tuck your pelvis slightly under (posterior pelvic tilt) and shift your weight forward until you feel a stretch at the front of the hip on the back leg. Hold for 30 seconds on each side.

Key Points

• Keep your torso upright throughout, do not lean forward
• The pelvic tuck is essential, without it you will not feel the stretch properly
• Breathe normally and relax into the stretch
• Perform 2-3 sets of 30 seconds on each side

For a more detailed guide to hip flexor stretching, see our kneeling hip flexor stretch and hip flexor stretching guide.