PILATES MOTION ATLAS

Supported Standing Hip Flexor Stretch | Self-stretch in 3D

Supported Standing Hip Flexor Stretch: standing (chair), front of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

← Back to the stretch library

A schematic 3D view of Supported Standing Hip Flexor Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (chair) · Front of the hip

A self-stretch for the front of the hip. Support your body and stay within a comfortable range.

Starting position

Place a chair beside you and hold the backrest with one hand. Take a long step so that one foot is well in front of the other, and lift the back heel.

Movement phases

1. Stagger the feet

Press the floor with the front half of the back foot and face the pelvis forwards.

2. Lower your hips

Keeping your buttocks gently squeezed, bend both knees and lower your body.

3. Hold the stretch

Stop where you feel a stretch in the front of the back leg's hip.

4. Return

Press the floor with the front foot and straighten the knees.

What to check yourself

Check that the front knee is not falling inwards and that your lower back is not arching.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.

Open in 3D