Kneeling Hip Flexor Stretch tutorial
The kneeling hip flexor stretch is done in a half-kneeling position and stretches the front of the hip and thigh of the rear leg. It relieves tightness from prolonged sitting, supports better pelvic posture, and is especially helpful for desk workers and runners.
How to perform
- Kneel on one knee with the back knee on a mat and the front foot planted at 90 degrees in front.
- Keep your torso upright and place your hands on your hips or front thigh.
- Squeeze the glute of the back leg and tuck your pelvis slightly under.
- Shift your hips slowly forward until you feel a stretch in the front of the back hip and thigh.
- Hold for 20 to 30 seconds.
- Return gently and repeat on the other side.
Breathing: Breathe slowly and deeply, easing the hips slightly further forward with each exhale.
Key tips
- Tucking the pelvis matters more than lunging far forward.
- For a deeper stretch, raise the arm on the back-leg side overhead.
- Place a mat or folded towel under the back knee.
Common mistakes
- Arching the lower back instead of stretching the hip
- Letting the front knee drift far past the toes
- Leaning the torso forward
Safety: People with knee pain can perform this stretch standing with one foot up on a step or chair.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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