5 Hip Extension Exercises for Back, Hip & Knee Health

By Grant Frost · Physiotherapist • Last clinically reviewed: 16 June 2026

Hip extension range of motion is crucial for normal lower back, hip, and knee function. But for many of us, our hip extension range is lacking, possibly without us even knowing.

Thanks to the modern world and our thirst for sitting-related activities, it's easy for the tissue at the front of our hips to become tight and covertly restrictive. And any restriction in this tissue can change the way we load anything and everything around it.

As mentioned above, I find so much lower back, hip, and knee dysfunction can be positively impacted by just showing someone how to free up the front of their hips. We focus so much on muscular strength but often neglect our basic, inherent natural ranges of motion.

It's worth mentioning, that it's not just tight hip flexors that account for a lack of hip extension, but also the front of the hip joint capsule. So it goes without saying, that not only do we need to find ways to free up the soft tissue that crosses the front of the hip, but also the deeper joint tissue as well.

Video: 5 Simple Strategies to Improve Hip Extension

In this video, I cover five simple, at-home strategies you can do today to instantly improve your hip extension range of motion. Give each of these a try and let me know in the comments of the video which one you felt had THE biggest impact on how you feel and function.

1. Kneeling Hip Flexor Stretch

This classic stretch targets the psoas and iliacus muscles - the primary hip flexors. To perform it:

• Kneel on one knee, with the other foot flat on the floor in front of you
• Keep your torso upright and gently push your hips forward
• You should feel a stretch through the front of the hip of the kneeling leg
• Hold for 30-60 seconds, breathing deeply
• For a more advanced version, raise the arm on the same side overhead and lean slightly away

2. The Couch Stretch

This is one of the most effective stretches for the front of the hip. Using a couch or chair:

• Place one knee into the back corner of a couch or chair, with your shin against the backrest
• Your other foot should be flat on the floor in front of you
• Slowly shift your weight forward, keeping your torso upright
• You'll feel an intense stretch through the front of the hip of the kneeling leg
• Hold for 30-60 seconds, breathing deeply

Related: How to Do the Couch Stretch - a detailed guide to this essential exercise.

3. Banded Anterior Hip Capsule Stretch

This targets the deeper hip joint capsule. Using a resistance band:

• Anchor a band to something sturdy at ankle height
• Place the band around the front of your hip joint (at the crease where your leg meets your torso)
• Step away to create tension, then gently lean back into hip extension
• The band helps "distract" the joint, allowing the capsule to stretch more effectively
• Hold for 30-60 seconds

4. Anterior Hip Ball Mobility

Using a lacrosse ball to release the deep tissues at the front of the hip:

• Lie face down and place a lacrosse ball at the front of your hip (the "hip crease" area)
• Allow your body weight to press into the ball
• You can also gently bend and straighten your knee to mobilise the tissue
• Spend 1-2 minutes on each side, focusing on areas that feel tight

5. Lunges

Dynamic lunges help improve hip extension under load:

• Step forward into a lunge position
• As you lower, focus on driving the hip of the back leg into extension
• Push back to start and repeat for 8-12 reps on each leg
• Focus on control and range, not speed

A Common Cause of a Loss of Hip Extension

In the video, I discuss a frequently overlooked contributor: prolonged sitting. When we sit for extended periods, our hips are held in flexion. Over time, the body adapts by shortening the soft tissues and stiffening the joint capsule at the front of the hip. This is a classic example of "use it or lose it" - if you don't regularly take your hips through full extension, you'll gradually lose the ability to do so.

Struggling With Hip, Back or Knee Pain?

If you'd like help uncovering the underlying cause of your dysfunction - whether it's hip mobility or something else - a thorough assessment can help. Learn more about our hip pain physiotherapy services in Port Macquarie.

Want personalised guidance?

If you'd like help with your hip mobility or any other persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.

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