Smart Workout Diary

Stability Ball Hip Flexor Stretch

The Stability Ball Hip Flexor Stretch is a kneeling stretch in which the rear shin rests on a stability ball while the front foot is planted on the floor. It targets the hip flexors and front of the thigh of the rear leg while requiring controlled balance through the hips and trunk. It can support hip mobility and flexibility for squatting, running, and prolonged sitting.

Demonstration

Stability Ball Hip Flexor Stretch — demonstration 1
Stability Ball Hip Flexor Stretch — demonstration 2

Instructions

  1. Set up securely: Place a stability ball on a non-slip surface and kneel behind it. Put the shin of the leg to be stretched on top of the ball, with the knee supported close to the ball.
  2. Find a split stance: Step the opposite foot forward and place it flat on the floor, with the knee bent comfortably. Keep your torso tall and lightly brace your abdomen.
  3. Move into the stretch: Gently tuck the pelvis and shift the hips forward until you feel a mild stretch across the front of the rear hip and thigh. Keep the front knee aligned over the foot.
  4. Hold and switch: Breathe steadily and hold without bouncing. Return slowly to the start, step away from the ball with control, and repeat on the other side.
Muscle Group
Hip Flexors
Other Muscle Groups
Quads
Type
Stretching
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Prioritize stability: Use a wall or sturdy support nearby while learning, and stop if the ball rolls unpredictably.
  2. Keep the pelvis controlled: Avoid arching the lower back to create more range; use a gentle pelvic tuck instead.
  3. Use comfortable intensity: Feel mild tension, not sharp pain or pressure in the knee, hip, or lower back.
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