PlanWorkouts

Exercise 1559 · REF 2LQkNPW

Exercise Ball Hip Flexor Stretch exercise animation

Exercise Ball Hip Flexor Stretch

Category
Upper Legs
Target
Glutes

Draping the back leg over a stability ball deepens the hip flexor stretch beyond what a standard kneeling lunge stretch offers, since the ball lets the hip extend further without the front leg having to do anything extra. It's a useful stretch for anyone who sits most of the day, where tight hip flexors are the norm rather than the exception.

How to Do the Exercise Ball Hip Flexor Stretch

  1. Place the stability ball on the ground and kneel in front of it.
  2. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
  3. Extend your left leg behind you, keeping it straight.
  4. Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
  5. Hold the stretch for 20-30 seconds, then switch sides and repeat.

Muscles Worked

The Exercise Ball Hip Flexor Stretch primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have stability ball? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Exercise Ball Hip Flexor Stretch work?
The Exercise Ball Hip Flexor Stretch primarily targets the glutes, with the quadriceps and hamstrings assisting.
What equipment do I need for the Exercise Ball Hip Flexor Stretch?
The Exercise Ball Hip Flexor Stretch is done with a stability ball.
What's a good alternative to the Exercise Ball Hip Flexor Stretch?
If you don't have access to a stability ball, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.