A half-kneeling stretch that shifts the hips forward to lengthen the hip flexors of the back leg.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Squeeze the back glute
Ribs down, don't arch
Small forward shift is enough
Arching the lower back
Lunging too far forward
Letting the front knee cave in
Pad the kneeling knee; stretch to mild tension, never pain.