Kneeling Hip Flexor
Kneeling Hip Flexor is a flexibility - anterior hip in half kneeling exercise involving Iliopsoas, Rectus femoris. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Iliopsoas, Rectus femoris
- Secondary muscles
- Tensor fasciae latae, Gluteus maximus
- Exercise type
- Flexibility - anterior hip in half kneeling
Exercise technique
- Mat
Place one knee on a soft support.
- Front leg
Plant the opposite foot forward with the knee above the ankle.
- Rear foot
Rest the top of the rear foot comfortably on the floor.
- Pelvis
Tuck the tailbone slightly and squeeze the rear glute.
- Shift forward
Keep the torso upright and move the pelvis forward a little.
- Hold
Breathe calmly into the stretch at the front of the rear hip.
- Switch
Move your pelvis back and change supporting legs.
Key technique points
- Cushion the rear knee.
- Lightly squeeze the rear glute.
- Do not arch your lower back.
- Plant the full front foot.
- Face your pelvis forward.
- Limit forward travel according to the hip stretch.
Common mistakes
Extending the lower back
Do not escape the hip stretch by increasing your lumbar curve.
Front knee collapsing inward
Do not let the knee leave the foot line during weight transfer.
Rotating the hips
Do not open the rear hip sideways to reduce the stretch.
Hard knee contact
Do not press the rear knee onto bare hard flooring.
Overlong lunge
Do not use a foot distance where you cannot balance.
Bouncing
Do not apply sudden forward-back movements to the front of the hip.
Frequently asked questions
Kneeling Hip Flexor: why is “Extending the lower back” a mistake?
Do not escape the hip stretch by increasing your lumbar curve.
Kneeling Hip Flexor: why is “Front knee collapsing inward” a mistake?
Do not let the knee leave the foot line during weight transfer.
Kneeling Hip Flexor: why is “Rotating the hips” a mistake?
Do not open the rear hip sideways to reduce the stretch.
Kneeling Hip Flexor: why is “Hard knee contact” a mistake?
Do not press the rear knee onto bare hard flooring.
Kneeling Hip Flexor: why is “Overlong lunge” a mistake?
Do not use a foot distance where you cannot balance.
Kneeling Hip Flexor: why is “Bouncing” a mistake?
Do not apply sudden forward-back movements to the front of the hip.
What should I focus on when doing Kneeling Hip Flexor?
Cushion the rear knee. Lightly squeeze the rear glute. Do not arch your lower back. Plant the full front foot. Face your pelvis forward. Limit forward travel according to the hip stretch.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.