Exercise guide
Standing Hip Flexors
The Standing Hip Flexor stretch uses a staggered stance and bent knees to bring the rear hip gently forward. The source lists quadriceps, although the position more specifically targets the hip flexors and may involve the rectus femoris.
Training context
Keeping the Standing Hip Flexor Stretch Controlled
Because the rear leg also supports body weight, this variation may produce a milder stretch than a kneeling position. Use a wall or rail when balance prevents the hip from relaxing.
Keep the torso upright and avoid creating range by arching the lower back. A small pelvic adjustment is usually enough.
Technique overview
Move the pelvis forward without leaning back
Stand with one foot slightly forward and both knees softly bent. Lift the rear heel and guide the rear side of the pelvis forward while keeping the ribs stacked over the hips. Hold briefly, return to neutral, and change sides.
Treat this as an overview and use a range, pace, and setup you can control.