Upper Legs Exercise · Stability Ball
Exercise Ball Hip Flexor Stretch
The Exercise Ball Hip Flexor Stretch is a flexibility movement for the glutes. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Stability Ball
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Exercise Ball Hip Flexor Stretch
- Set a stability ball on the ground and kneel down in front of it.
- Rest your right foot on top of the ball with your knee bent to roughly 90 degrees.
- Straighten your left leg out behind you.
- Lean your hips forward toward the ball until you feel a stretch through your right hip flexor.
- Hold for 20 to 30 seconds, then switch legs and repeat.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Exercise Ball Hip Flexor Stretch mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Exercise Ball Hip Flexor Stretch stretch?
- The Exercise Ball Hip Flexor Stretch is a stretch for the glutes. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Exercise Ball Hip Flexor Stretch?
- You do the Exercise Ball Hip Flexor Stretch with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Exercise Ball Hip Flexor Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Exercise Ball Hip Flexor Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.