Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

The Kneeling Hip Flexor Stretch is a fantastic exercise that targets the hip flexor muscles, specifically the psoas and iliacus muscles. These muscles are located in the front of your hip and play a crucial role in lower body movement and stability. This stretch is typically performed on the ground or a mat and requires you to kneel down with one knee on the floor while the other knee is bent in front of you at a 90-degree angle. You will feel a deep stretch in the front of your hip and thigh as you press your hips forward. The key is to maintain an upright posture and avoid overarching your lower back during the stretch. By regularly incorporating the Kneeling Hip Flexor Stretch into your workout routine, you can improve flexibility and mobility in your hip flexors. Tight hip flexors can restrict your range of motion and lead to issues like lower back pain or poor posture. This stretch is especially beneficial for individuals who spend a lot of time sitting or engaging in activities that involve repetitive hip flexion, such as running or cycling. Remember to listen to your body and never force a stretch. If you experience any pain or discomfort during the Kneeling Hip Flexor Stretch, it's important to modify the exercise or consult with a fitness professional to ensure proper form and technique. Incorporating this stretch into your pre or post-workout routine can help you maintain optimal hip flexibility, balance, and prevent imbalances in your lower body.


  • Start in a kneeling position on a soft surface such as a yoga mat or carpet.
  • Place your right knee on the ground and your left foot flat on the floor in front of you, ensuring that your left knee is bent at a 90-degree angle.
  • Engage your core by pulling your belly button towards your spine.
  • Shift your weight forward onto your left foot, allowing your left knee to move slightly past your toes.
  • Keep your back straight and gently press your hips forward until you feel a stretch in the front of your right hip.
  • Hold the stretch for 20-30 seconds while maintaining a steady breathing pattern.
  • Release the stretch and repeat on the other side.

Tips & Tricks

  • Perform the kneeling hip flexor stretch after a workout to help improve flexibility and reduce tightness in the hip flexor muscles.
  • Focus on maintaining proper posture during the stretch by keeping your torso upright and avoiding excessive arching or rounding of the lower back.
  • Engage the glute muscles of the back leg to enhance the stretch and target the hip flexors more effectively.
  • Make sure to breathe deeply and exhale slowly as you hold the stretch, promoting relaxation and allowing for a greater range of motion.
  • Start with a shorter duration, holding the stretch for about 20-30 seconds on each side, and gradually increase the time as your flexibility improves.
  • Perform the kneeling hip flexor stretch on a supportive surface, such as a yoga mat or carpet, to cushion the knees and prevent discomfort.
  • Experiment with different variations of the stretch, such as adding a side bend or overhead reach, to engage the entire core and enhance the stretch.
  • Incorporate dynamic movements, like gentle rocking or pulsing, while in the stretched position to further promote flexibility gains.
  • Don't push yourself to the point of pain or discomfort. Take it slow and listen to your body, adjusting the intensity and duration of the stretch as needed.
  • Pair the kneeling hip flexor stretch with exercises that strengthen the glutes and hamstrings for a balanced lower body training routine.


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