Standing hip-flexor stretch

Hips & legs · Standing · about 60 seconds · Updated 22 October 2026

The standing hip-flexor stretch is a short lunge beside your desk: step one foot back, tuck the pelvis slightly and shift forward until you feel a stretch at the front of the back hip. Hold each side for about 25 seconds, using the desk for balance.

The Moveful figure doing the standing hip-flexor stretch — The standing hip-flexor stretch as the Moveful figure demonstrates it. The pink glow shows the area it works.

How to do the standing hip-flexor stretch

Split stance, holding the desk.
Tuck your pelvis under and squeeze the back glute.
Shift your hips forward an inch or two. Hold, then switch.

What it works

Front of the hip

How long and how often

In a movement break it's a 25-second hold on each side, about 60 seconds in total, and it can come up in the “Hips & low back” and “Full-body reset” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

Tuck, then shift
Torso tall
Front knee over the ankle

Who should skip it

Poor balance or a fall risk: choose a seated move instead (Moveful does this for you when it's ticked in the health check)

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.

Try it with the guided 3D figure →