10 Alternatives to Exercise Ball Hip Flexor Stretch for No Ball

Ranked Exercise Ball Hip Flexor Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball Hip Flexor Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. One Knee To Chest

   90% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Start off by lying on the floor.
   2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
   3. Gently tug that knee toward your nose.
   4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch
2. Play demonstration

   2. Roller Hip Stretch

   87% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   A good swap when you have a foam roller to work with, and it still works the glutes.

   How to perform this exercise

   1. Start by sitting on the ground with your legs extended in front of you.
   2. Place the roller under your glutes, just above your knees.
   3. Lean back and place your hands on the ground behind you for support.
   4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
   5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
   6. Slowly roll the roller back to the starting position, extending your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Exercise Ball Hip Flexor Stretch
   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: lying on your back, not kneeling
3. 

   3. Ankle On The Knee

   86% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. From a lying position, bend your knees and keep your feet on the floor.
   2. Place your ankle of one foot on your opposite knee.
   3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: seated, not kneeling
4. Play demonstration

   4. Seated Piriformis Stretch

   85% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your right knee and place your right foot on the outside of your left knee.
   3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
   4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Exercise Ball Hip Flexor Stretch
   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch
5. 

   5. Kneeling Hip Flexor

   84% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the quads rather than the glutes.

   How to perform this exercise

   1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
   2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: kneeling, the same as the Exercise Ball Hip Flexor Stretch
6. Play demonstration

   6. Hug Keens To Chest

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Bend your knees and lower your body down into a squat position.
   3. As you squat down, bring your knees up towards your chest and hug them with your arms.
   4. Hold this position for a moment, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch
7. Play demonstration

   7. Assisted Lying Gluteus And Piriformis Stretch

   82% match

   • Glutes
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working the glutes.

   How to perform this exercise

   1. Lie on your back with your legs extended.
   2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
   3. Grasp your left thigh with both hands and gently pull it towards your chest.
   4. Hold the stretch for 20-30 seconds.
   5. Release the stretch and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Exercise Ball Hip Flexor Stretch
   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: lying on your back, not kneeling
8. Play demonstration

   8. Roller Hip Lat Stretch

   82% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by kneeling on the ground with the roller positioned under your hips.
   2. Place your hands on the roller for support.
   3. Slowly roll the roller forward, extending your hips and stretching your glutes.
   4. Hold the stretch for a few seconds, then roll back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Exercise Ball Hip Flexor Stretch
   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: lying on your back, not kneeling
9. 

   9. Piriformis-smr

   81% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
   2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
   • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch
10. Play demonstration

    10. Hands Reversed Clasped Circular Toe Touch

    79% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your arms extended to the sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down with your hands and clasp them together behind your legs.
    4. Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
    5. Continue the circular motion until your hands touch your toes.
    6. Reverse the motion and bring your hands back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches

    • Primary muscle: glutes, the same as the Exercise Ball Hip Flexor Stretch
    • Equipment: bodyweight only, the same as the Exercise Ball Hip Flexor Stretch
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch