Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

How to do it

1. Stand by a door frame; place one leg forward to brace the body and the other leg back to extend the hip.
2. Set a comfortable split stance with the torso upright and notice your starting pelvic position.
3. Keep the hip extended and pull upward and inward with the lower abdominal muscles to tilt the pelvis posteriorly and stretch the hip flexors.

Form cues

• Drive the stretch from the abdominals tilting the pelvis under, not from leaning
• Keep the back leg's hip extended

Why this exercise helps

A split stance places the rear hip in extension, while a small posterior pelvic tilt can change the stretch felt across the front of that hip. Holding the door frame reduces the balance demand so you can adjust the stance and pelvic movement gradually. The abdominal cue adds active trunk control, but the exercise does not isolate the iliopsoas or prove that hip-flexor length caused a standing posture. Keep the torso relatively upright and use only the range that avoids front-of-hip pinching or low-back discomfort.

Stop or modify if

• Leaning the whole trunk forward instead of using a small pelvic movement. Keep the torso relatively upright and shorten the stance if needed.
• Taking such a long stance that balance or hip comfort is lost. Bring the rear foot forward until the position feels stable and controlled.
• Forcing the low back flat at the end of the repetition. Use a gentle pelvic tilt and reduce the range if the back or front of the hip feels compressed.

Modifications and progressions

• Grip the door frame with both hands to improve balance if the hip or trunk feels unstable during the pelvic-tilt portion of the movement.
• Try a supine hip-flexor stretch first if standing balance is limited; transition to this version once the pelvic-tilt pattern feels controlled.

Muscles worked

Stretches: hip flexors, iliopsoas

Strengthens: abdominals

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