Mobility
Half-Kneeling Hip Flexor Stretch
The half-kneeling hip flexor stretch uses a gentle pelvic tuck and forward weight shift to stretch the front of your rear hip. It targets hip mobility without needing a deep lunge.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on one knee with your opposite foot flat in front of you, slightly wider than a tightrope stance.
- Gently tuck your tailbone under, tipping the front of your pelvis upward.
- Shift your pelvis forward slightly until you feel mild tension at the front of your rear hip.
- Hold this position for the prescribed time.
- Shift your weight back to release the stretch.
- Switch your leg positions to repeat on the other side.
Form cues
- Squeeze your rear glute gently.
- Breathe slowly throughout the hold.
Common mistakes
- Arching your lower backKeep your lower ribs stacked over your pelvis rather than lifting your chest.
- Twisting your hipsPoint both front hip bones straight ahead.
- Leaning over your front thighKeep your torso upright so the movement comes from your hips.
Safety
Pressure on the kneeling knee can cause discomfort. Forcing a deeper stretch can irritate the front of your hip or strain your lower back.
- Place folded padding under your rear knee.
- Rest a hand on a stable chair if balance is uncertain.
- Use steady pressure rather than bouncing.
- Release the stretch if you feel sharp pain, pinching, or numbness.
If you have ongoing knee, hip, or lower-back pain, ask a physiotherapist about a suitable modification before using this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides; your comfortable range may differ between sides.