Chronic tension in the muscles at the front and sides of the hips can contribute to low back pain and poor posture. This stretch is particularly helpful for hip flexor contracture and ITB syndrome when combined with glute strengthening exercises. Changing toe positions of the back foot helps target different muscle fibers for a more complete stretch!
Stand in front of a chair, take a small step back with the leg you want to stretch, then place the opposite foot onto the chair so that you are standing in a lunge position with the forward leg elevated. The toes of both feet should be facing forward. Press your hips forward and tuck your tailbone under, increasing the stretch felt in the front of the hip of the back leg. Hold for thirty seconds, then return to standing.
Repeat the stretch again, this time with the toes of the back foot pointed out away from your midline. The stretch should be felt along the bikini line and into the inner thigh. After 30 seconds, return to standing again and reposition the toes of the back foot pointing in toward your midline . Being careful not to lock the knee, once again place the opposite foot on the chair in front of you and press your hips forward, tucking the tailbone. This time the stretch will be felt along the front and outside of the hip. Release after 30 seconds and repeat all three stages on the opposite hip.