Standing hip-flexor stretch
The standing hip-flexor stretch is a short lunge beside your desk: step one foot back, tuck the pelvis slightly and shift forward until you feel a stretch at the front of the back hip. It counters hours of sitting with the hips bent. Hold each side for about 25 seconds, using the desk for balance.
How to do the standing hip-flexor stretch
- Split stance, holding the desk.
- Tuck your pelvis under and squeeze the back glute.
- Shift your hips forward an inch or two. Hold, then switch.
What it works
- Front of the hip
How long and how often
In a Posture break it's a 25-second hold on each side, about 60 seconds in total, as part of the Hips & low back break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Tuck, then shift
- Torso tall
- Front knee over the ankle
Who should skip it
- Poor balance or a fall risk (hold the desk, or choose a seated move instead)
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Sit-to-stand
Mini squat
Calf raises
Seated march