Seated Rear-Leg Hip Flexor Stretch with Strap
stretchhipintermediatepassiveHip flexor / iliopsoas length
2 × 25s per side
How to do it
- Sit with one leg folded in front of the pelvis and extend the other leg straight behind you, keeping both hip bones facing forward.
- Loop a wide strap around the rear foot and route it diagonally across the back over the opposite shoulder.
- Keep both sit bones as supported as possible and lift the strap-side arm only if the shoulder is comfortable.
- Use light tension while keeping the pelvis facing forward and the rear knee softly straight.
- Hold, lower the arm and release the strap gradually before switching sides.
Form cues
- The strap supports the rear leg position; do not use it to pull the lower back into an arch.
- Keep the torso tall and avoid twisting.
- Stop for front-of-hip pinching, knee pain or back discomfort.
Muscles worked
Stretches: hip flexors
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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