10 Best Standing Hip Flexors Alternatives for Limited Equipment

Standing Hip Flexors are done standing. Ranked closest by our scoring: the Dancer's Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Standing Hip Flexors

Standing Hip Flexors
Primary muscle
Quadriceps
Equipment
Other
Difficulty
Beginner
Type
Isolation
How to perform Standing Hip Flexors
  1. Stand up straight with the spine vertical, the left foot slightly in front of the right.
  2. Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.
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Ranked Standing Hip Flexors Alternatives

10 substitutes, ranked by how closely each one matches Standing Hip Flexors 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. Basic Toe TouchPlay demonstration

    1. Basic Toe Touch

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down towards your toes with your hands, keeping your legs as straight as possible.
    4. Pause for a moment at the bottom, 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, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: standing, the same as Standing Hip Flexors
  2. Best match
    Dancer's Stretch

    2. Dancer's Stretch

    74% match
    • Quadriceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the quadriceps one side at a time.

    How to perform this exercise
    1. Sit up on the floor.
    2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
    3. Place your left arm on your right leg and your right hand on the floor.
    4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

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

    Why this matches
    • Primary muscle: quadriceps, the same as Standing Hip Flexors
    • Equipment: bodyweight only, not -
  3. It Band And Glute Stretch

    3. It Band And Glute Stretch

    69% match
    • Abductors
    • Other
    • Beginner
    • Isolation

    A looser match: it works the abductors rather than the quadriceps.

    How to perform this exercise
    1. Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
    2. Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

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

    Why this matches
    • Primary muscle: abductors, not quadriceps
    • Equipment: bodyweight only, not -
  4. Groin And Back Stretch

    4. Groin And Back Stretch

    69% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the adductors rather than the quadriceps.

    How to perform this exercise
    1. Sit on the floor with your knees bent and feet together.
    2. Interlock your fingers behind your head. This will be your starting position.
    3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

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

    Why this matches
    • Primary muscle: adductors, not quadriceps
    • Equipment: bodyweight only, not -
  5. Hands Reversed Clasped Circular Toe TouchPlay demonstration

    5. Hands Reversed Clasped Circular Toe Touch

    69% 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, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: standing, the same as Standing Hip Flexors
  6. Standing Elevated Quad Stretch

    6. Standing Elevated Quad Stretch

    67% match
    • Quads
    • Other
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Start by standing with your back about two to three feet away from a bench or step.
    2. Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
    3. Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

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

    Why this matches
    • Primary muscle: quads, not quadriceps
    • Equipment: -, the same as Standing Hip Flexors
    • Body position: standing, the same as Standing Hip Flexors
  7. Iron Cross StretchPlay demonstration

    7. Iron Cross Stretch

    62% 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
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: lying on your back, not standing
  8. Lying Bent Leg Groin

    8. Lying Bent Leg Groin

    61% match
    • Adductors
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
    2. Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
    3. After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

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

    Why this matches
    • Primary muscle: adductors, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: lying on your back, not standing
  9. On Your Side Quad Stretch

    9. On Your Side Quad Stretch

    60% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
    2. Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

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

    Why this matches
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: lying face down, not standing
  10. On-your-back Quad Stretch

    10. On-your-back Quad Stretch

    60% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on a flat bench or step, and hang one leg and arm over the side.
    2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
    3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
    4. Switch sides.

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

    Why this matches
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not -
    • Body position: lying on your back, not standing

Standing Hip Flexors FAQ

What muscles does Standing Hip Flexors work?

Standing Hip Flexors primarily target the rectus femoris and iliopsoas, with secondary activation of the sartorius and tensor fasciae latae. Cue an active knee drive and avoid lumbar extension to maximize hip-flexor and quad recruitment.

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