Stretching & Relief
Half-Kneeling Hip Flexor Stretch
Gentle stretch for the front of the hip.
- Hip
- Hip flexors
- Pelvis
- Stretching
Purpose
Gently lengthen the anterior hip structures and improve tolerance for hip extension.
Starting position
Half-kneeling with one knee padded on the floor and the front foot planted. Keep the pelvis upright.
How to perform
Gently tuck the pelvis and shift the body slightly forward until you feel a stretch at the front of the hip and thigh on the kneeling side. Keep the trunk tall.
Breathing
Calm, deep breathing.
What to pay attention to
Keep the movement small, the pelvis controlled and avoid hyperextending the lower back.
Common mistakes
Arching the lower back, lunging too far, twisting the pelvis, and pressing into knee discomfort.
Dosage
20–40 seconds per side, 2–3 times.