This is an assisted hip bending exercise done lying on your back. You bend the hip as far as it goes on its own, then hold the back of the thigh and use your hands to help it a little further. Physios call this active assisted range of motion, and it is often used when a stiff hip will not bend fully.

How to do the assisted hip bend lying down

Lie on your back on a mat or firm bed with both legs straight, as in the video. The voice guide starts with both knees bent and feet flat, which is fine too if your lower back prefers it.
Bend one knee and bring it up. Wrap both hands around the back of that thigh, close to the knee, rather than on top of the knee, so the kneecap is not squeezed.
Bend the hip as far as it will go by itself, then let your hands draw the thigh in a little further. In the video the thigh ends up pointing at the ceiling, tipped slightly toward the chest. Keep the knee in line with the shoulder on the same side and stop where the stretch still feels comfortable, before any pain.
Pause there for a few seconds while you keep breathing.
Keeping hold of the thigh, straighten the knee up toward the ceiling, then bend it again as you draw the thigh back in, as the video shows.
After your reps, lower the leg slowly to the mat and change sides.

What you should feel

A comfortable stretch deep in the buttock and the back of the hip as the thigh comes in, and along the back of the thigh when the knee straightens. You should not feel a sharp pinch in the groin.

Common mistakes

Holding on top of the knee or the shin, which presses on the knee as it bends.
Pulling the knee across toward the opposite shoulder instead of straight toward your chest.
Yanking the thigh in hard or bouncing at the end of the bend.
Lifting your head or the resting leg off the mat.

How often

Many programs use 5 to 10 slow repetitions on each side, with a pause of a few seconds at the end of each bend, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

Sharp or pinching groin pain when you draw the thigh closer.
Pain, numbness or tingling travels down your leg.
Your calf or thigh becomes swollen, warm, tender, red or darker than usual, or has a throbbing or cramping pain that feels different from normal muscle ache. Stop and get medical advice the same day, as this can be a blood clot. If you are also short of breath or have chest pain, call emergency services.

From the clinic

The voice guide describes drawing the knee in and holding it. The video also straightens the knee toward the ceiling between hip bends, and the steps here follow the video. That extra part stretches the back of the thigh too. If your hamstrings are very tight or the knee is sore, your physio may ask you to keep the knee bent and just hold the hip bend.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try this exercise. Drawing the thigh in with your hands takes the hip past a right angle, and many surgeons ask you to avoid that for the first months after some operations. Steering the knee toward the other shoulder would also take the leg past the middle of your body, so keep it in line with the shoulder on the same side. If you are pregnant and past the first three months, check with your physio before exercising flat on your back.

The knee to chest stretch is a similar hold aimed more at the lower back. For a gentler way to get the hip bending, see heel slides.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Assisted hip bend lying down