Kneeling hip flexor stretch
The kneeling hip flexor stretch is a half-kneeling stretch for the front of the hip. You tuck your pelvis, squeeze the glute of the kneeling leg and shift your hips gently forward. Use it after training or in a mobility session.
Also called the hip flexor lunge or half-kneeling hip flexor stretch.
- Works
- Hip flexors; also glutes and front thighs
- Hold
- About 30 sec each side
- Kit
- None. A cushion for the knee helps
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do the kneeling hip flexor stretch.
Hold about 30 seconds each side. Keep the glute squeeze and the tuck; you only need to shift forward a little.
Set the half-kneel
Kneel on your right knee with your left foot flat in front, leaving room to shift forward comfortably. Begin with your right hip over the kneeling knee. Rest your hands lightly on the left thigh.
Tuck the pelvis
Move both hands to your hips. Squeeze your right glute and gently tuck your tailbone under, keeping your ribs stacked over your pelvis.
Shift and hold
Keeping the gentle tuck and your torso upright, slowly shift your hips forward to a comfortable stretch at the front of the right hip. Keep your left heel and right knee grounded; avoid arching your lower back. Hold comfortably, then release and repeat on the other side.
Form
Kneeling hip flexor stretch form.
A comfortable stretch at the front of the hip on the kneeling side.
Keep
- Squeeze the rear gluteKeep that light effort during the hold.
- Stack ribs over pelvisMaintain the gentle tuck.
- Pad the back knee
Common mistakes
- Forcing extra depthStop at a comfortable stretch while keeping the torso upright.
- Arching the lower backReturn to the upright setup.
- Easier version
- Pad the knee, shift lessKeep the glute squeeze with little or no forward travel.
- Harder version
- Add an overhead reachRaise the kneeling-side arm without arching your back.
- Who should skip it
- Skip the forward-shifting stretch if extending your lower back increases your pain.
- When to stop
- Stop if the position increases lower-back pain.
Questions
Kneeling hip flexor stretch questions.
What does the kneeling hip flexor stretch work?
The kneeling hip flexor stretch works the front of the hip, and also the glutes and front thighs.
What is the kneeling hip flexor stretch good for?
Prep uses the kneeling hip flexor stretch for hip-extension range, after training or during a mobility session.
How long should you hold the kneeling hip flexor stretch?
Hold about 30 seconds each side. Keep the glute squeeze and the tuck; you only need to shift forward a little.
How do you make the kneeling hip flexor stretch easier?
Pad the knee, shift less. Keep the glute squeeze with little or no forward travel.
Who should skip the kneeling hip flexor stretch?
Skip the forward-shifting stretch if extending your lower back increases your pain.
Alternatives
Kneeling hip flexor stretch alternatives.
Similar moves
In these routines
More hip exercises
Do it timed, both sides.
Prep times both sides, shows the demo clip and plans your week around the areas you choose.