Exercise Ball Hip Flexor Stretch

Setup

1. 01Kneel on a mat with a stability ball at your side or under both hands in front.
2. 02Step one foot forward into a half-kneeling lunge position.
3. 03Rest your hands or forearm on the ball for balance.
4. 04Square the hips so both hip bones face forward.

Execution

1. 01Tuck the pelvis slightly and squeeze the glute of the rear leg.
2. 02Shift your weight gently forward until you feel a stretch in the front of the rear hip.
3. 03Hold the position while breathing slowly and keeping the torso tall.
4. 04Ease out, then switch sides and repeat.

Checkpoints

• -Pelvis stays tucked; the low back does not arch to fake range.
• -The stretch is felt in the front of the hip, not the knee or low back.
• -Front knee stays roughly over the front ankle.
• -The ball supports balance so the hips can relax into the stretch.

Common mistakes

• -Arching the lumbar spine instead of extending the hip.
• -Letting the hips rotate open toward the rear leg.
• -Lunging so far forward the front knee collapses inward.
• -Holding the breath and bracing against the stretch.