Legs · Bodyweight
Hip Extension Stretch
How to do the hip extension 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
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on one knee in a half-kneeling position with the other foot planted in front. Tuck your pelvis slightly and shift your hips forward until you feel a stretch through the front of the back leg's hip. Hold while breathing steadily, then switch sides.
- 1A stretch through the front of the hip on the kneeling leg
- 2Your glute on the back leg gently squeezing to deepen it
- 3A tall torso with your ribs stacked over your hips
Common mistakes
- Arching your lower back instead of tucking the pelvis
- Forcing the hips forward into pinching or pain
- Letting your front knee drift past your toes
Muscles worked
The hip extension stretch mainly works the hip flexors.
- Hip FlexorsPrimary
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the hip extension 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.