How to Do a Hip Flexor Stretch on a Table

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This medium-intensity exercise will gradually extend your hip muscles and improve the relationship of your abdominal and pelvic muscles.

Method 1
Getting in the Starting Position

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    Sit down on a solid, secure table. (You can use a workout bench if you'd like, but you won't have as much room.)
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    Lie down so your back is flat and you're facing the ceiling. Your knees should be bent at a right angle and both your feet should still be on the ground.

Method 2
Performing the Exercise

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    Lift one leg up to your chest. Put one hand on top of your knee and one hand underneath it, then pull it even closer to your head/shoulder region, keeping your other leg rooted firmly on the ground.
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    Hold for the recommended amount of time. Switch legs and repeat the exercise.

Method 3
Advanced Version

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    To make this exercise more challenging you can make the table higher or sit lower on it. You'll have to do more work but your hips and abdominals will get much better definition.

Method 4
Frequency

  1. 1
    Do this exercise for 1 to 1½ minutes per set. Repeat until you've completed 6 sets (3 per side).
  2. 2
    In order to start seeing/feeling results, aim to do 6 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your hip, abdominal, and pelvic muscles.
  • To make this exercise less challenging you can sit higher on the table (so more of each leg is supported) or make it lower.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are hip and leg muscle strains.

Things You Need

  • Table (or exercise bench)

Article Info

Categories: Warm Ups Stretching and Flexibility