Male model ex_X2QYRI

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Waist · Body Weight

Lying Hip Flexor Stretch

beginnerflexibility

Lying Hip Flexor Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the quadriceps assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Hip Flexors · Iliopsoas

Secondary muscles

Quadriceps · Rectus Femoris

How to do Lying Hip Flexor Stretch

Lie on your back with your legs straight on the floor.
Lift your right knee towards your chest, holding it with both hands to keep it close while extending your left leg straight off floor, keeping it in line with your right foot.
Hold the stretch for 15-30 seconds, then slowly release your right knee and return to the starting position. Repeat the stretch with your left knee lifted towards your chest and your right leg extended. Alternate sides for the desired number of repetitions.

Form tips

Keep your lower back pressed into the floor to avoid strain and to deepen the stretch.
Start with a smaller range of motion if you feel any discomfort, gradually increasing as flexibility improves.
Focus on deep, steady breathing, inhaling as you prepare for the stretch and exhaling as you hold the stretch.

Lying Hip Flexor Stretch alternatives

Exercise Ball Hip Flexor Stretch

Abs · beginner

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

Suspension Trainer With Grips Hanging Straight Leg Hip Raise

Abs · intermediate

Lying Abs Resistance Band

Abs · beginner

More abs exercises

Kneeling Hip Flexor Stretch

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Crossover Kneeling Hip Flexor Stretch

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Lying (Prone) Abdominal Stretch

Boat Stretch

Abdominal Stretch

Cobra Stretch

Backward Abdominal Stretch

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Standing Lateral Stretch

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Lying Hip Flexor Stretch FAQ

What muscles does Lying Hip Flexor Stretch work?

Lying Hip Flexor Stretch mainly works the abs in the waist (Iliopsoas). The quadriceps work as secondary muscles.

What equipment do you need for Lying Hip Flexor Stretch?

You need only a mat.

How many sets and reps of Lying Hip Flexor Stretch should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Lying Hip Flexor Stretch good for beginners?

Yes. Lying Hip Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Lying Hip Flexor Stretch burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

What is a good alternative to Lying Hip Flexor Stretch?

Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Straight Leg Hip Raise and Lying Abs Resistance Band.

For developers

Use Lying Hip Flexor Stretch in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_X2QYRI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_X2QYRI",
  "name": "Lying Hip Flexor Stretch",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_X2QYRI/mp4-720.mp4?…",
    "poster": "https://…/ex_X2QYRI/poster.jpg?…"
  }
}