How to Do a 3D Hip Flexor Stretch: 11 Steps (with Pictures) (2024)

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Co-authored bywikiHow Staff

Last Updated: April 15, 2021References

1. 1

   Stand in front of a sturdy chair with your feet shoulder-width apart. You can use a regular kitchen chair, or use an exercise bench. Just make sure that the item is sturdy and that the seat or bench is about 2 to 3ft (0.61 to 0.91m) off of the ground. This height will allow you to get into the right position while standing.

   • You can also do this stretch while standing at the bottom of a staircase.
   • You may also kneel for the stretch and this way you won’t need to use a chair at all.^[1]

   Tip: Some people find that kneeling for the 3D hip flexor stretch is uncomfortable because it hurts their knees. If you choose to kneel, do it on a soft surface, such as a carpeted floor, or place a towel or exercise mat under your knees before you begin.

2. 2

   Place your right foot on the chair with your knee bent at a right angle. Lift up your right foot as if you were going to step onto the chair and place it right in the center of the chair’s seat. Keep your other leg straight and stand tall.^[2]

   • If you’re using stairs to do the stretch, place your foot onto the third or fourth stair.
   • If you’re kneeling, place your right foot on the floor about 1 to 2ft (0.30 to 0.61m) in front of your left knee. Position your right foot so that your right knee is at a 90 degree angle.^[3]
3. 3

   Raise both arms up straight above your head. Keep your arms in close to your ears and turn your palms in so they are facing each other. Straighten your hands so that your fingertips are pointed up towards the ceiling. Hold this position for a few seconds and breathe normally.^[4]

   • If it’s hard for you to balance with your arms raised above your head, try standing or kneeling near a wall for the exercise so that you can stabilize yourself as you go through the movements.^[5]

   See Also

   Hip Flexor Stretch: Tips and Recommended VariationsBest Hip Flexor Stretches and Strengthening Moves | 8fitHip Flexor Stretch: 10 Stretches You Should Be DoingGet Loosened Up With These 10 Hip Flexor Stretches | Livestrong.com
4. 4

   Lean forward to stretch the front of your hip flexors. With your arms still raised above your head, bend your right knee and lean forward until your knee is over your toes. Hold the position for 3 seconds or until you feel the stretch in your hip flexor. Then, rock back into your starting position. Repeat this 3 times.^[6]

   • Whether you are standing or kneeling, you should feel the stretch in your hips. If you don’t feel it right away, try leaning forward a little further or move your right foot or knee forward by about 2 to 3in (5.1 to 7.6cm).
   • If the stretch feels too intense, move your right foot back by about 2 to 3in (5.1 to 7.6cm).

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1. 1

   Place your right hand on your right knee and raise your left arm. Next, get back into your starting potion with your right foot on the chair. Raise your left arm straight over your head with your palm facing in towards your body and your fingers outstretched towards the ceiling. Place your right hand on your right knee with your right elbow bent.^[7]

   • Position yourself in the same way if you are kneeling for the move.^[8]
2. 2

   Stretch your upper body to the right as you lean forward and repeat 3 times. Reach for the ceiling and bend your upper body slightly to your right side as you bend your knee to stretch forward. Lean into the hip flexor stretch just as you did for the front stretch, and then return to your start position. You should feel the stretch in your side as well as in your hip flexor.^[9]

   • Repeat this stretch 3 times.

   Tip: If the stretch feels too intense, don’t lean to the side as much or at all. You can get a subtle stretch in your side by simply reaching up with your arm as you lean forward.

3. 3

   Repeat the move 3 times on the opposite side. After you stretch to the right, place your left hand on your left hip and raise your right arm over your head. Lean to the left as you bend your knee to stretch forward.^[10]

   • This side will feel a little different than the first since you are using a different range of motion.

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1. 1

   Raise both arms over your head. Return to the position with your arms straight up in the air and your palms facing in towards each other. Keep your arms close to your ears and look straight ahead.^[11]’

   • Make sure that you also stay in the same kneeling or standing runner’s stretch position that you were in for the side stretch.
2. 2

   Lean forward and rotate your body to the right 3 times. Bend your knee to bring your hips forward and as you do this, turn your upper body to the right. Only turn as far as you need to feel the stretch in your hips. Depending on how tight your hip flexors are, this may only be a slight motion.^[12]

   • Keep your arms raised in the air as you stretch and rotate.
3. 3

   Rotate to the left as you lean forward 3 times. After you finish rotating and stretching to the right, repeat the movement, but rotate to the left instead. This will use a different range of motion, so you should notice that the stretch feels a little different.^[13]

   See Also

   Hip Flexor Stretches - E3 Rehab

   • For example, in the first rotation, you might have felt the stretch in your outer thigh, and for this part of the rotation stretch, you may feel it mostly in your inner thigh.
4. 4

   Switch legs and repeat the entire 3D stretch sequence. After you finish the last stretch in the 3D stretch sequence, take your right foot down from the chair and step up with your left foot instead. Then, go back to the first step again and repeat the entire sequence to do all of the same stretches on this side.^[14]

   • If you were kneeling for the stretches, bring your right foot back and kneel on both knees. Then, move your left foot in front of you so you are kneeling on your right knee.

   Tip: If you are kneeling on a hard surface, make sure to reposition the towel or exercise mat under your knee before you begin the stretch.

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