Duration exercise

Kneeling Hip Flexor Stretch form, muscles worked, and workout tracking

The kneeling hip flexor stretch is a static stretch performed in a half-kneeling position, extending the rear hip to lengthen the iliopsoas and rectus femoris of the down leg. Lifters use it to counteract the shortened hip position caused by prolonged sitting, restore hip extension for squatting, lunging, and sprinting, and relieve the anterior hip tightness that can contribute to lower-back discomfort.

Kneeling Hip Flexor Stretch illustration

How to do Kneeling Hip Flexor Stretch

  1. 1Kneel on one knee with the other foot planted in front, both knees bent at roughly 90 degrees, using a pad under the down knee.
  2. 2Tuck your pelvis under and squeeze the glute of the kneeling-side leg before you shift forward.
  3. 3Shift your hips gently forward until you feel a stretch across the front of the rear hip and thigh, keeping your torso tall.
  4. 4Avoid arching your lower back to chase a bigger stretch; the pelvic tuck should stay throughout.
  5. 5Breathe slowly and hold for 30 to 60 seconds, sinking slightly deeper on each exhale, then switch sides.

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Track Kneeling Hip Flexor Stretch in Plates

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