Hip flexors
Hours sitting or on the bike keep the front of your hips folded. Lunges take it long again, held still and with your legs working. Here is every movement we teach for your hip flexors.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- Low LungeLong holdBack knee down on a towel, front foot forward, hands inside it, then sink your hips and stop holding yourself up. A long stretch for the front of the hip.
- World's Greatest StretchMovingDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
- Crescent LungeStrengthLong split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.
Long holds
Stay still in the shape for minutes and let the muscles settle.
Moving
Move in and out of the shape, a little further each time.
Strength
Hold or lift your own weight.
- Crescent LungeLong split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.
- Revolved LungeFrom a lunge, palms together at your chest, turn toward the front leg and hook the opposite elbow outside the knee. Turns the mid-back, opens the back hip.
- Warrior IStep one foot back and plant it, heel down. Bend the front knee over the ankle and reach both arms up. Stretches the front of the back hip and the calf.