Videos
Instructions
- Begin in a half-kneeling position with one knee on the ground and the opposite foot flat in front.
- Keep your torso upright and place your hands on your front thigh for balance.
- Engage your core and slowly push your hips forward until you feel a stretch in the front of the rear hip.
- Hold the position without arching your back and breathe deeply throughout the stretch.
Technical Tips
- Tuck your pelvis slightly to increase the stretch on the hip flexors.
- Keep your chest lifted and your shoulders relaxed.
- Ensure the front knee stays directly above the ankle for stability.
Breathing Tips
- Inhale deeply before starting the movement.
- Exhale slowly as you shift your hips forward into the stretch.
- Continue to breathe evenly and deeply during the hold.
Medical restrictions
- Hip flexor strain or tear
- Knee joint pain or inflammation
- Post-hip or knee surgery
- Severe lower back instability
Description
The Half Kneeling Hip Flexor Stretch is a foundational mobility exercise that targets the front of the hip and thigh. It is particularly effective for individuals with tight hip flexors due to prolonged sitting or repetitive lower-body training. By adopting a stable half-kneeling position and gently shifting the hips forward, this stretch effectively lengthens the psoas and rectus femoris while encouraging proper pelvic alignment. Maintaining an upright torso helps reinforce postural awareness and core engagement, making it a beneficial addition to warm-ups, cool-downs, or daily mobility routines. This stretch supports better hip extension, reduces tension in the lumbar spine, and enhances overall movement efficiency. Ideal for athletes, office workers, and anyone seeking to improve hip mobility, the Half Kneeling Hip Flexor Stretch is a simple yet powerful tool to promote joint health and functional flexibility in the lower body.
How long should I hold the Half Kneeling Hip Flexor Stretch on each side?
Hold the stretch for 20 to 60 seconds per side to effectively release tension in the hip flexors and improve flexibility.
What muscles does the Half Kneeling Hip Flexor Stretch target?
The primary target is the hip flexors, especially the psoas and rectus femoris, with secondary engagement of the core and glutes for stability.
Can I do the Half Kneeling Hip Flexor Stretch every day?
Yes, this stretch can safely be performed daily, especially if you sit for long periods or experience tight hips from training.
Is the Half Kneeling Hip Flexor Stretch good for lower back pain?
Yes, by reducing tightness in the hip flexors, this stretch can help alleviate anterior pelvic tilt and associated lower back discomfort.
Do I need equipment for the Half Kneeling Hip Flexor Stretch?
No equipment is required, though using a yoga mat or cushion under the knee can improve comfort during the stretch.