Care · 60 s · MiniMove+
Hip flexor stretch
The hip flexor stretch is a half-kneeling lunge held for 30 seconds on each side, one minute in total. It is the classic stretch for people who sit all day, with a standing version for when the floor is not an option.
How to do it
Hip flexor stretch, step by step.
Kneel on one knee, the other foot flat in front of you, a cushion under your knee if you like.
Tuck your hips slightly under and shift your weight gently forward.
Feel the stretch at the front of your back leg's hip and hold for 30 seconds.
Switch sides for 30 seconds.
Playable
Try it now: 60 seconds.
Start the timer and do the Move until the ring closes. In the app, the same timer checks it.
Why this Move
Why it's a good Move before a scroll.
A counter-move to long hours of sitting
Standing version for the office
A slow, calm minute
Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.
What it unlocks
How much does it unlock?
Every Move opens the app for the window you chose, and every Move counts.
Window lengths, in minutes of real use
- 5min
- 15min · default
- 30min
- 60min
- Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
- It goes into your Bank, next to every other Move you did today.
- Change your mind after the Move? Skip the scroll and earn 15 XP.
Questions
About Hip flexor stretch
How long does it take?
About 60 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.
What if I can't do it?
Standing version: step one foot back into a small lunge, back heel lifted, and tuck your hips under. Stop if anything hurts; “I can't do this” in the app swaps in another Move and stops suggesting it.
How many minutes does it unlock?
Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank.
Ready?
Your next scroll starts with a small win.
Free, no account. iPhone with iOS 26.5 or later.