Body & Balance Studio
Posture scan

One-Leg Hip Hinge

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

One-Leg Hip Hinge — figure 1

How to do it

  1. Stand with one foot forward and one foot back. Straighten the front leg and bend the back knee. Lean forward, pivoting at the hips, and place the hands on the thigh of the bent knee.
  2. Hold the stretch for 10 to 30 seconds.
  3. Repeat the stretch with the other leg.

Form cues

  • Don’t lift the head too far back.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Target muscles

Hamstrings
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)