Back

Exercise

Hip Flexor Stretch (Kneeling)

Bodyweight exercises

Fatigue level

Low 1/3 High

Add to Workout

Hip Flexor Stretch (Kneeling)

Build

Add to Your Workout

Hip Flexor Stretch (Kneeling)

Build

How to Perform

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.

Add to Workout

Hip Flexor Stretch (Kneeling)

Build your custom workout

Lets build

Primary Muscles

Hip Flexors

Mechanic

Isolation

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now

Find out more

Be among the first to join!

The kneeling hip flexor stretch stands as a cornerstone movement for anyone looking to improve mobility and address the tightness that develops from our modern sedentary lifestyle. This beginner-friendly stretch targets the hip flexors: a group of muscles that often become shortened and restricted from prolonged sitting at desks, in cars, or on couches. As part of your recovery routine, cool-down sequence, or even during your warm-up, this stretch helps release tension in the anterior hip region, creating length in muscles that commonly contribute to postural issues and lower back discomfort. The gentle yet effective nature of this stretch makes it accessible for those new to fitness while remaining valuable for seasoned athletes who need to maintain mobility. The hip flexors, including the iliopsoas, rectus femoris, and sartorius, play a crucial role in everyday movement patterns and athletic performance alike. When these muscles become chronically tight, they can pull the pelvis into an anterior tilt, potentially leading to compromised movement mechanics and discomfort.

Regular implementation of this stretch helps counteract these effects, supporting better posture and movement quality. What makes this stretch particularly valuable is its versatility within a fitness program. As a mobility exercise, it helps increase your functional range of motion, while as a stretching technique, it promotes tissue extensibility and relaxation. Whether you're preparing for a workout or unwinding afterward, this movement serves as an excellent reset for the hip complex.

The beauty of this stretch lies in its simplicity and effectiveness. Without requiring any equipment, it can be performed virtually anywhere: at home, in the gym, or even at the office during a quick break. This accessibility makes it easy to incorporate into your routine, providing consistent relief for tight hips that might otherwise limit your movement potential or contribute to discomfort throughout your day.

FAQ - Hip Flexor Stretch (Kneeling)

What muscles does the kneeling hip flexor stretch target?

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.

How long should I hold the kneeling hip flexor stretch?

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.

What are common mistakes when performing this stretch?

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.

How often should I include the kneeling hip flexor stretch in my routine?

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.

Can I make the kneeling hip flexor stretch more challenging?

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.

Workouts with Hip Flexor Stretch (Kneeling)

Best Stretching workouts

Stretching workouts help you loosen tight muscles, improve flexibility, and increase joint range of motion. Whether used as a standalone recovery session or as part of your warm-up or cool-down, a structured stretching routine supports performance and reduces the risk of injury. These sessions are ideal for both athletes and everyday movers looking to improve posture, relieve muscle tension, and feel more mobile throughout the day.

Alternative Exercises

Standing Hip Flexor Stretch

The Standing Hip Flexor Stretch offers a simple yet effective way to release tension in the front of your hips, an area that often tightens due to prolonged sitting or intense physical activity. This beginner-friendly stretch targets the hip flexor muscles—primarily the iliopsoas and rectus femoris—which play crucial roles in everyday movements like walking and climbing stairs. When incorporated into your recovery routine, this stretch helps alleviate the stiffness that accumulates after workouts, particularly following lower-body training sessions. The gentle lengthening of these muscles promotes better circulation to the area, facilitating faster recovery and reduced soreness. Many fitness enthusiasts find this stretch equally valuable as part of their cool-down ritual, helping the body transition from high-intensity exercise back to a resting state. As a warm-up element, the Standing Hip Flexor Stretch prepares your hips for movement by increasing blood flow and temporarily improving range of motion before you tackle more demanding activities. This preparation is especially beneficial before exercises that require hip extension, such as lunges, squats, or running. Beyond its immediate benefits, regular practice of this stretch contributes to enhanced mobility throughout the hip complex. The modern lifestyle, characterized by extended periods of sitting, often leads to chronically shortened hip flexors, which can contribute to postural issues and lower back discomfort. By consistently stretching these muscles, you work toward restoring proper length-tension relationships in the hip region. The beauty of this stretch lies in its accessibility—it requires no equipment and minimal space, making it perfect for a quick mobility break during your workday or as part of a more comprehensive stretching routine. While seemingly simple, the Standing Hip Flexor Stretch delivers significant benefits for everyday movement quality and athletic performance when performed regularly with proper attention to form and breathing.

Lying (Side) Quadriceps Stretch

The Lying (Side) Quadriceps Stretch offers an excellent way to release tension in your quads while providing a deeper stretch than many standing variations. This beginner-friendly stretch targets the quadriceps muscles along the front of your thighs, making it perfect for recovery sessions, cool-downs after intense workouts, or as part of your warm-up routine when performed gently. What makes this stretch particularly effective is the side-lying position, which stabilizes your pelvis and allows for better isolation of the quadriceps muscle group. By stretching in this position, you're able to minimize compensation patterns that often occur during standing quad stretches, where people tend to arch their back or tilt their pelvis to avoid the full stretch sensation. The horizontal position also takes balance out of the equation, making this an accessible option for those with stability concerns. The stretch delivers significant mobility benefits for the hip flexors and knee joint in addition to the primary quad stretch. Regular practice can help counteract the tightness that develops from prolonged sitting, running, cycling, or strength training. Many athletes find that incorporating this stretch into their routine helps reduce anterior knee discomfort and improves overall movement quality in squats and lunges. For those engaged in regular strength training or high-impact activities, this stretch serves as valuable maintenance work, helping to preserve tissue quality and joint function. The passive nature of the position allows you to truly relax into the stretch, potentially achieving greater range of motion than more active stretching variations. While simple in execution, the Lying Side Quadriceps Stretch remains a staple in flexibility programs across fitness levels. Its effectiveness comes from its simplicity – sometimes the most basic approaches deliver the most reliable results when it comes to improving mobility and supporting recovery.