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. 

   2. 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
3. Play demonstration

   3. 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
4. 

   4. 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
5. Play demonstration

   5. 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
6. Play demonstration

   6. 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
7. Play demonstration

   7. Iron Cross Stretch

   78% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your arms extended out to the sides.
   2. Raise your legs up towards the ceiling, keeping them straight.
   3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
   4. Hold the stretch for a few seconds, then return your legs to the starting position.
   5. Repeat the stretch on the other side.
   6. Continue alternating sides 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
8. 

   8. Seated Glute

   78% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
   2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
   3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

   Sets and reps: Hold for 20 to 30 seconds, 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
   • Balance: easier to stay steady on than the Exercise Ball Hip Flexor Stretch
9. Play demonstration

   9. Seated Glute Stretch

   78% 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 cross your right ankle over your left thigh.
   3. Place your right hand on the ground behind you for support.
   4. With your left hand, gently press down on your right knee to deepen the stretch.
   5. Hold the stretch for 30 seconds to 1 minute.
   6. Switch sides and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 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
10. Play demonstration

    10. Rocking Frog Stretch

    78% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start by kneeling on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you for support.
    3. Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
    4. Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
    5. Hold this position for a few seconds, feeling a stretch in your glutes.
    6. Slowly return to the starting position by bending your knees and lowering your hips back down.
    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: kneeling, the same as the Exercise Ball Hip Flexor Stretch