Tight hips or quads? Try this:
Seated Hip Flexor Stretch
The seated hip flexor stretch is a practical desk-friendly way to open the front of the hip (the hip flexors) after long periods of sitting. If you can't get up from your desk but you need a quick stretch, this is a great option.
Key Body Areas:
Hips
Quads
How to Do Seated Hip Flexor Stretch:
- Scoot forward so you are sitting right on the front edge of your chair. If your chair has wheels, brace yourself against the desk for stability.
- Drop your left foot back as far as possible, ideally positioning your knee straight down toward the floor.
- Your right knee should remain bent at a 90-degree angle, with your foot flat on the floor for balance.
- Gently push your hips slightly forward while keeping your torso upright and tall. Avoid arching your low back. You should feel the stretch in the front of your left hip/upper thigh.
- Hold the stretch for 30 seconds, breathing deeply into the hip.
- Bring the left foot forward and repeat on the right side.
Modifications for Seated Hip Flexor Stretch:
- decreaseDon't drop the back leg quite as far. Keep your foot resting lightly on the floor behind you, and only gently push the hip forward until you feel a mild pull.
- increaseTo deepen the stretch, gently raise the arm on the side of the leg that is dropped back (e.g., raise your left arm when stretching the left hip).
- alternativeIf you cannot get far enough to the edge of your chair, you can perform a similar stretch while standing.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Hip Flexors • Quadriceps
