Legs · Bodyweight
Hip Flexor Stretch Rear Foot Elevated
How to do the hip flexor stretch rear foot elevated, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set up in a half-kneeling position with your rear foot propped up on a bench, box, or couch behind you and your front foot flat on the floor. Tuck your pelvis under and push your hips forward until you feel a stretch through the front of the elevated leg's hip and thigh.
- 1A deep stretch across the front of the rear hip and quad as you drive
- 2your hips forward
- 3Your back-leg glute squeezing to deepen the stretch and keep you stable
- 4A tall torso with your abs braced, ribs stacked over your hips
Common mistakes
- Do not arch your lower back to fake more range; the stretch comes from
- hip extension
- Do not let your front knee cave inward or drift far past your toes
- Do not bounce into the position; ease in and breathe slowly
Muscles worked
The hip flexor stretch rear foot elevated mainly works the hip flexors, with the quads and glutes assisting.
- Hip FlexorsPrimary
- QuadsSupport
- GlutesSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the hip flexor stretch rear foot elevated 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.