Get More Stretch Out Of Your Hip Flexors

This is probably one of my favourite hip flexor stretches.  From a muscle standpoint, this is a great exercise to stretch both the quadriceps and ilipsoas out.

Tips To Performing This Stretch

  • Ensure you have something to kneel to reduce irritation of the downside knee.
  • Keep your hip and torso directly over the downside knee.
  • Increase the stretch by getting your knee closer to the wall, decrease the stretch by moving further away from the wall.
  • Tighten your glute on the downside knee to try and posteriorize the hip.  This will give you a greater stretch feeling.
  • For those wanting to get more out of the stretch.  Use the same side arm as the downside knee to reach up towards the roof as far as you can.
  • For those who need a bit more stability, use a stick and drive pressure into the ground with the arms (see image below).
  • As with all stretching, it should feel like a mild stretch discomfort, but there should be no pain.
  • Aim to hold for 30-60 seconds.


The above exercise is a modification on the standard hip flexor stretch.  This was taught to me whilst on the FMS and SFMA course by the Functional Movement System.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.