I asked ChatGPT to rank the top five hip flexor stretches.

Some of its picks were solid. Others… not so much.

Let’s walk through each one - where it falls short, what it gets right, and what actually works better.

Why Most Hip Flexor Stretches Don’t Work the Way You Think

Before we get into the rankings, let’s get one thing straight:
Tight hip flexors are often a byproduct of your center of mass being too far forward — not something that needs to be aggressively stretched.

If your pelvis is already dumped forward and your glutes aren't in a good position to work, forcing hip extension just puts more pressure on the system. Most traditional stretches don't address the real issue - they amplify it.

That’s the lens I used when ranking these five common options.

Let’s Start With the Most Popular:

❌ Half-Kneeling Hip Flexor Stretch – D Tier

This one’s everywhere. But it’s often done with a big glute squeeze and a strong push forward — which actually shifts your body even further into the problem.

Sure, the half-kneeling position has value. But most people don’t have the hip extension to even get into it properly. That’s why they end up arching their backs or flaring their ribs to “make it work.”

Verdict: Overrated and misused.

⚠️ Couch Stretch – C Tier

Better - but still not where I’d start.

The couch stretch targets the rectus femoris (the only quad that crosses both the hip and knee), so you’re asking for a lot of range. If someone doesn’t have the hip extension or knee flexion required, they end up compensating and feeling it in all the wrong places.

I use this more as a reinforcement once motion has already been restored - not as a first step.

❌ Glute Bridge – F Tier

This one got bumped down during filming. A lot of people use glute bridges to try and “strengthen the opposite of the tight muscle” - but that stretch-strengthen model oversimplifies what’s going on.

The truth is, if your center of gravity is already forward, squeezing the glutes just drives you more into your toes. You’ll end up arching through your lower back and ribcage, which can actually increase hip flexor tension.

Verdict: Not helping, and often reinforcing the problem.

✅ 90/90 Hip Opener – B Tier

This is where things start to make more sense.

The 90/90 position opens up the back of the hips and encourages internal rotation - both key if you want to restore true joint motion. I like to make this one more active: get tall through the ribs, press the down knee into the floor, and stay grounded.

It’s not about feeling a big stretch. It’s about putting the joint in the right position to restore rotation.

🔥 Arm Bar – A Tier

Now we’re getting somewhere.

The arm bar rotates the pelvis over the bottom leg to restore internal rotation, then drives hip extension on the return. You get ribcage control, you avoid flaring, and you build from the inside out - without muscling through compensations.

This is a joint-first approach that delivers real change.

🏆 Front-Foot Elevated Split Squat with Wall Support – S Tier

This is my top pick.

The front foot elevation decompresses the front of the hip. The wall support takes pressure off the back leg. And reaching forward shifts your weight back into your heels - where we want it.

This position reduces the need for the hip flexors to hold you up. It opens the back of the hip, reinforces internal rotation, and lets you build strength from a better foundation.

Verdict: Precise. Effective. Principle-driven.

You can watch my full breakdown of all of these movements here.

Want to Learn How to Apply This With Clients?

Most coaches and clinicians are taught to think in terms of “tight vs weak,” “stretch vs strengthen.” But real progress comes from understanding why the compensation is there — and how to guide someone out of it through assessment, positioning, and progression.

That’s what we focus on inside EVOLVE Mentorship.

EVOLVE is for movement professionals who want to:

• Assess more effectively (and stop overanalyzing)

• Choose interventions based on what matters most

• See faster, more consistent progress in the gym or clinic

• Build systems that grow their business and impact

You’ll get 9 weeks of high-level mentorship, weekly live calls, Slack support, CEUs, a curated exercise library, and case study breakdowns that show you exactly how to apply what you’re learning.

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We won’t be running EVOLVE again until 2026.

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