Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch


This exercise involves kneeling on one knee while keeping the other foot flat on the ground in front of you. You then lean forward, stretching the hip flexor muscles in the front of your hip. This stretch can help improve flexibility and reduce tightness in the hip area.

Muscle Group

Equipment Required

Kneeling Hip Flexor Stretch Instructions

  1. Start by kneeling on the ground with one leg in front of you and the other leg behind you.
  2. Make sure your front knee is directly above your ankle and your back knee is directly below your hip.
  3. Engage your core and shift your weight forward, keeping your back straight.
  4. You should feel a stretch in the front of your hip and thigh.
  5. Hold the stretch for 20-30 seconds, then switch legs and repeat.
  6. Repeat the stretch 2-3 times on each leg.

Kneeling Hip Flexor Stretch Form & Visual

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch Benefits

  • Improves flexibility and range of motion in the hip flexors
  • Reduces tightness and discomfort in the hip flexors
  • Helps to alleviate lower back pain
  • Improves posture and alignment of the pelvis
  • May improve athletic performance in activities that require hip flexor strength and mobility

Kneeling Hip Flexor Stretch Muscles Worked

  • Rectus femoris
  • Iliopsoas

Kneeling Hip Flexor Stretch Variations & Alternatives

  • Standing Hip Flexor Stretch
  • Lunge Hip Flexor Stretch
  • Seated Hip Flexor Stretch
  • Supine Hip Flexor Stretch
  • Runner’s Lunge Hip Flexor Stretch