Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a floor mobility drill that lengthens the front of your hip and thigh. It targets the hip flexors, rectus femoris, and quadriceps on the front-leg side, while the glutes of the back leg help keep your pelvis stable.

Kneel on a mat or pad. Step one foot forward so the front knee is stacked over the ankle and the thigh is roughly vertical. Rest the back knee on the floor under your hip. Place both hands on your front thigh or hip bones for balance, and keep your torso tall with your hips facing forward.

Gently squeeze the glute of your back leg and tuck your pelvis so your tailbone drops toward the floor. Slowly shift your whole body forward a small amount until you feel a stretch across the front of your back hip and thigh. Do not let your lower back arch. Hold for 30 to 60 seconds, then switch sides.

Breathe slowly through your nose and let your belly relax as you exhale to deepen the stretch without forcing it. Easier: use a chair or wall for support and keep the forward shift small, especially when getting down to or up from the floor. Harder: raise your back foot onto a low bench or couch and reach the arm on the same side overhead while keeping your ribs down.

Fault: Your lower back arches and your ribs flare as you lean forward. Fix: Squeeze the rear glute and tuck your pelvis so the stretch stays in the front of your hip instead of moving into your low back.

Fault: You shift so far forward that you feel strain in your front knee or low back. Fix: Move only a few inches forward; the stretch should feel mild to moderate and you should be able to breathe easily the whole time.

Fault: Your hips twist open or your front knee caves inward. Fix: Keep both hips and your front knee pointing straight ahead, as if your pelvis were headlights on a car.

Fault: You hold your breath or clench your jaw to push deeper. Fix: Exhale slowly and relax your shoulders and jaw; use the 30 to 60 second hold to let the muscle ease rather than forcing the range.