Legs · Bodyweight
Flexion and Extension Hip Stretch
How to do the flexion and extension hip stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
From a kneeling or standing position, move one hip through its full range by drawing the knee up into flexion, then extending the leg back behind you. Move slowly between the two end positions, holding each briefly to open the hip.
- 1A stretch through the front of the hip as you extend the leg back
- 2The hip flexors lengthening at the back position
- 3Controlled movement with the pelvis staying level
Common mistakes
- Bouncing into the end ranges
- Arching the lower back to fake more extension
- Rushing through instead of holding each position
Muscles worked
The flexion and extension hip stretch mainly works the hip flexors.
- Hip FlexorsPrimary
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the flexion and extension hip stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.