Exercise guide · Beginner · Stretch

Exercise Ball Hip Flexor Stretch Wall: How to Do It & Muscles Worked

The exercise ball hip flexor stretch targets the glutes and stretches the hip flexors using a stability ball. It also involves the quadriceps and hamstrings as secondary muscles. The movement requires balance and flexibility, but is generally accessible to most people with basic coordination.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads
Equipment
Stability Ball
Level · type
Beginner · Stretch
Demonstration of the exercise ball hip flexor stretch wall
Front view: muscles worked by the exercise ball hip flexor stretch wall. Primary: glutes. Secondary: hamstrings and quads.
Back view: muscles worked by the exercise ball hip flexor stretch wall. Primary: glutes. Secondary: hamstrings and quads.
Primary Secondary

How to do the exercise ball hip flexor stretch wall

  1. Step 1: Place the stability ball on the ground and kneel in front of it.
  2. Step 2: Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
  3. Step 3: Extend your left leg behind you, keeping it straight.
  4. Step 4: Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
  5. Step 5: wall variation Hold the stretch for 20-30 seconds, then switch sides and repeat.

Exercise Ball Hip Flexor Stretch Wall alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.