Exercise
Hip Flexor Stretch (Kneeling)
The Hip Flexor Stretch (Kneeling) is a controlled stretch that improves hip mobility and helps reduce tightness from prolonged sitting.
Hip Flexor Stretch (Kneeling)
The Hip Flexor Stretch (Kneeling) is performed in a split kneeling position and focuses on lengthening the front of the hip on the rear leg. It is useful for improving movement quality, posture, and comfort during walking, running, and lower body training.
You should feel the stretch mainly in the front of the hip and upper thigh of the kneeling leg. Keep your torso upright, gently engage your core, and move slowly into the stretch without forcing the position or arching your lower back.
This stretch fits well into warm-ups, cooldowns, or mobility routines, especially if you sit often or train legs frequently. To make it easier, reduce how far you shift forward, and to make it more intense, lightly squeeze the glutes and hold the position longer while staying relaxed.
How to Perform the Hip Flexor Stretch (Kneeling)
- Begin in a kneeling position with your right knee on the floor and left foot planted flat on the ground in front of you, creating a 90-degree angle with both knees.
- Position your hands on your left thigh or on your hips for stability, keeping your torso upright and core engaged.
- Shift your weight forward while maintaining a straight line from your right knee to your shoulder, ensuring your left knee stays directly above your ankle.
- Tuck your pelvis under by contracting your glutes and abdominals, which will enhance the stretch in your right hip flexor.
- Hold this position while breathing deeply, inhaling through your nose and exhaling through your mouth to help relax into the stretch.
- To intensify the stretch, raise your right arm overhead and create a slight side bend away from the stretching leg while maintaining pelvic alignment.
- After holding for the desired duration (typically 20-30 seconds), slowly return to the starting position by shifting your weight backward.
- Repeat the stretch on the opposite side by switching leg positions, placing your left knee on the floor and right foot forward.
Important information
- Keep your front knee tracking directly over your ankle, never pushing forward beyond your toes to avoid knee strain.
- Maintain a neutral spine throughout the movement, avoiding excessive arching in your lower back.
- If you feel discomfort in your back knee, place a folded mat or towel underneath for cushioning.
- For those with balance issues, perform this stretch near a wall or sturdy object for support.
FAQ - Hip Flexor Stretch (Kneeling)
This stretch primarily targets the hip flexor muscle group, which includes the iliopsoas (psoas major and iliacus), rectus femoris, and sartorius. It also indirectly stretches the quadriceps and can help release tension in the lower back.
Hold the stretch for 20-30 seconds per side, repeating 2-3 times. For chronic tightness, you can extend holds up to 60 seconds, but avoid bouncing or forcing the stretch beyond your comfortable range of motion.
The most common errors include rushing through the movement instead of finding and addressing tight spots, compensating with lumbar extension rather than isolating the hip, and applying excessive pressure that causes pain. Focus on controlled, gentle movements and maintain proper core engagement throughout.
Include this stretch in your routine 3-5 times per week for optimal results. Those who sit for long periods may benefit from performing it daily, while athletes might incorporate it before and after workouts that heavily involve the hip flexors and quadriceps.
Yes, you can intensify this stretch by reaching the same-side arm overhead while in the stretch position, adding a gentle rotation away from the front leg, or elevating your back foot on a bench or stability ball. These variations increase the stretch intensity and target surrounding muscle groups.
Hip Flexor Stretch (Kneeling)
Exercise Details
Primary Muscles
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