Kneeling Hip Flexor Stretch
A half-kneeling stretch that shifts the hips forward to lengthen the hip flexors of the back leg.
Primary muscles
- Hip Flexors
Secondary muscles
- Quadriceps
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Half-kneeling with the back knee on a pad under the hip and the front foot flat, front knee at about 90 degrees.
Stand tall and gently squeeze the glute of the back leg.
Tuck the pelvis slightly under.
Shift your hips forward until you feel a stretch at the front of the back hip.
Hold, then switch sides; reach the same-side arm overhead to increase the stretch.
Breathing: Breathe slowly and deepen the stretch on each exhale.
Coaching tips
Squeeze the back glute
Ribs down, don't arch
Small forward shift is enough
Common mistakes
Arching the lower back
Lunging too far forward
Letting the front knee cave in
Safety notes
Pad the kneeling knee; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.