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Exercise Library / Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch lengthens the muscles at the front of your hip, which get tight from sitting.

Mobility & Flexibility

What this exercise does

The kneeling hip flexor stretch lengthens the muscles at the front of your hip, which get tight from sitting. Loosening them can make standing tall easier.

At a glance

Muscles worked
Hip Flexors, Quads
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Kneel on a mat or cushion on your right knee. Place your left foot in front, knee bent.
  2. Keep your back tall and tuck your tailbone slightly.
  3. Shift your weight forward until you feel a stretch at the front of the right hip.
  4. Hold for 20 to 30 seconds.
  5. Switch sides. Repeat once or twice.

Common mistakes

  • Arching the lower back.
  • Letting the front knee go past the toes.
  • Holding your breath.

Make it easier or harder

Make it easier

Stand in a split stance and shift forward, holding a counter.

Make it harder

Raise the arm on the kneeling side overhead.

Keep it safe

Use a thick cushion under the knee. Skip it if kneeling is uncomfortable and use the standing version.

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