How to do the hip flexor stretch
From a half-kneeling position (one knee down, one foot forward), tuck your pelvis and shift your weight gently forward until you feel a stretch at the front of the hip of the kneeling leg. Keep the torso upright.
How long to hold it
The most common recommendation for a static hip flexor stretch is 45 seconds per side, repeated 2 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 30 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Arching the lower back instead of tucking the pelvis (this fakes the range), lunging too far forward, and letting the front knee collapse inward.
Why it's worth doing
Hip flexors adapt to every hour you sit. Opening them restores hip extension for walking and running, and is one of the most common physio prescriptions for anterior pelvic tilt.
Variations
Half-kneeling (main version): most control, easiest to keep the torso upright. Standing lunge: step one foot back, bend the front knee, press the back hip forward — good when you don't want to kneel on a hard floor. Couch stretch: back shin against a couch or wall, front foot forward — a much deeper variation that also stretches the quad.
Who should be careful
Kneel on a folded towel or mat if bare knees bother you. If you have hip impingement or recent hip surgery, keep this shallow and stop if you feel pinching at the front of the hip joint rather than a stretch through the muscle.
FAQ
How long should I hold a hip flexor stretch? A common recommendation is 45 seconds per side, repeated 2 times. This timer's hip flexor preset uses exactly these numbers and counts every phase for you.
What muscles does the hip flexor stretch target? The front of the hip — the psoas and iliacus — which shorten from long periods of sitting.
Why do hip flexors get so tight? Mostly from sitting: the muscle stays in a shortened position for hours, so it adapts to that length unless stretched regularly.
Related stretches
Quadriceps Stretch Timer · Pigeon Pose Timer · IT Band Stretch Timer · Quick 5-Minute Full-Body Routine
Want the anatomy and the "why"? Read the Hip Flexors muscle guide.
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Create a free account and it also tracks every session — total minutes stretched, your most-worked muscles on a visual front/back body map, and saved routines — so you can see your consistency build up over time, not just complete one session and forget it. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines, custom recorded sounds for any phase, and curated multi-stretch routine presets.