Kneeling Hip Flexor Stretch
Bodyweight, hip flexors
The kneeling hip flexor stretch kneels on one knee and shifts the hips forward. It stretches the front of the back hip and the quadriceps. It suits almost anyone, and a cushion under the knee makes it easier.
Setting up
- Kneel on one knee with the other foot flat in front.
- Rest the hands on the hips or the front knee.
How to do a kneeling hip flexor stretch
- Tuck the pelvis under by squeezing the glute of the back leg.
- Shift the hips forward gently.
- Keep the torso upright.
- Hold, then switch sides.
Breathing. Breathe slowly and deeply through the hold.
Muscles worked
- Mainly
- Hip flexors
- Also
- Quadriceps
Common mistakes
- Arching the lower back. Tucking the pelvis gives the stretch, so squeeze the back glute.
- Leaning far forward. The hips should move, so keep the chest tall.
- Forcing the stretch. A mild stretch is enough, so ease in.
Easier and harder
- Easier
- Standing Quad Stretch
- Harder
- Couch Stretch
Guide
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