Stretching Tip | Hip Flexor (PSOAS) Stretch


To stretch the left psoas, kneel on the left knee with the
right foot out in front and the knee bent to about 90°.

There are three steps to this exercise.

  • Place the lower left leg slightly out to the side without
  • turning the pelvis.
  • Begin by shifting your weight backward so that your hip
    is behind your knee. Do a pelvic tilt in this position, that is,
    rock the pelvis backward to lift the pubic bone up toward
    your ribs and tuck the buttock under. Your rib cage should
    remain directly above your pelvis.
  • While maintaining the pelvic tilt, push your hips forward but don’t leave your rib cage behind.
    DO NOT ALLOW YOUR LOW BACK TO ARCH.
  • Move forward until you feel a stretch in the front of your hip and/or thigh. To get more
    stretch, side-bend your trunk away from the down leg, in this case bend to the right.

To stretch the right psoas, kneel on the right knee with the
left foot out in front and the knee bent to about 90°.

    There are three steps to this exercise. 

  • 1) Place the lower right leg slightly out to the side without
    turning the pelvis.
  • 2) Begin by shifting your weight backward so that your hip
    is behind your knee. Do a pelvic tilt in this position, that is,
    rock the pelvis backward to lift the pubic bone up toward
    your ribs and tuck the buttock under. Your rib cage should
    remain directly above your pelvis.
  • 3) While maintaining the pelvic tilt, push your hips forward but don’t leave your rib cage behind.
    DO NOT ALLOW YOUR LOW BACK TO ARCH.
  • 4) Move forward until you feel a stretch in the front of your hip and/or thigh. To get more
    stretch, side-bend your trunk away from the down leg, in this case bend to the left.

For more stretching tips click the STRETCHING TIPS category at right.