Mobility exercise # Hip flexor stretch A lunge-position stretch for the front of the hip. Remedy’s version starts half-kneeling, with one knee on the floor. Also called: half-kneeling hip flexor stretch, kneeling lunge stretch - **Type:** Mobility - **Equipment:** No equipment - **Area:** Lower back - **Level:** Gentle - **Starting dose in Remedy:** 2 holds of 30 seconds per side ## How to do it - Kneel on one knee with the other foot flat in front of you, both knees at about 90 degrees. - Stand your spine up tall. - Tuck the hip of the back leg under, as if pointing your tailbone down. - Keeping that tuck, shift your weight forward slowly until you feel a stretch at the front of the back hip. - Hold, breathing normally, then switch sides. ## Form cues - Tall spine. - Tuck the back hip under, then shift forward until the front of that hip stretches. ## Common mistakes - Arching the low back to get further forward. The tuck matters more than the distance. - Leaning the torso forward. ## Easier and harder versions - **To make it easier:** If kneeling hurts your knee, pad it with a cushion, or do the same stretch standing in a split stance with a hand on a wall. ## Why it helps a sore back The hip flexors attach to the lower spine and pelvis, and they spend most of a sitting day in a shortened position. Stretching them is a common part of back routines for people who sit. ## How Remedy uses it In the app it is called **Standing Hip Flexor Stretch**. Remedy is more likely to pick it if you say your back is bothered by sitting too long or standing or walking. A typical starting dose is 2 holds of 30 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video. General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg. ## More mobility exercises [Mobility ### McKenzie press-up A press-up from lying on your stomach where the hips stay on the floor and the lower back extends. No equipment · Gentle](https://remedyrecoveries.com/exercises/mckenzie-press-up) [Mobility ### Cat-cow stretch An all-fours movement that alternates rounding and arching your spine. No equipment · Gentle](https://remedyrecoveries.com/exercises/cat-cow) [Mobility ### Open-book rotation A side-lying rotation for the upper and middle back. No equipment · Gentle](https://remedyrecoveries.com/exercises/open-book-rotation) ## Guides that use it [Guide ### Lower back pain exercises The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide ### Stretches for lower back pain Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.Read the guide](https://remedyrecoveries.com/guides/stretches-for-lower-back-pain)[Guide ### Is walking good for back pain? What a 2024 trial found about walking and back pain, and how to build up.Read the guide](https://remedyrecoveries.com/guides/is-walking-good-for-back-pain) [More exercise guides](https://remedyrecoveries.com/exercises/) ## Get a back program you can actually keep Free to download on the App Store. Answer a few questions and your first session is ready in minutes. [](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/) --- Source: https://remedyrecoveries.com/exercises/hip-flexor-stretch Remedy is a fitness and wellness app, not medical care.