Half-kneeling Hip Flexor Stretch
Half-kneeling Hip Flexor Stretch is a flexibility - hip extension exercise involving Hip flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip flexors
- Secondary muscles
- Quadriceps
- Exercise type
- Flexibility - hip extension
Exercise technique
- Position
Place one knee on a mat and the other foot forward.
- Front leg
Keep the front knee above the ankle and face your pelvis forward.
- Pelvis
Tuck your tailbone slightly and squeeze the rear glute.
- Move forward
Keep torso upright and shift the pelvis a small distance forward.
- Stretch
Find a comfortable stretch at the front of the rear hip.
- Hold
Keep ribs down and maintain the position with calm breaths.
- Exit
Move hips backward, change support and repeat on the other side.
Key technique points
- Cushion the rear knee.
- Tilt the pelvis backward first.
- Lightly squeeze the rear glute.
- Advance without arching your lower back.
- Plant the full front foot.
- Seek the stretch at the anterior hip, not the lower back.
Common mistakes
Excessive lumbar arch
Do not lean backward through the lower back instead of extending the hip.
Opening the pelvis
Do not turn the rear hip outward and separate hip directions.
Lunging too far forward
Do not shift forward until front-knee control is lost.
Rear knee on hard flooring
Do not neglect cushioning and increase knee pressure.
Raising the ribs
Do not lose abdominal control while lifting the chest.
Bouncing
Do not bounce forward and back to increase the stretch.
Frequently asked questions
Half-kneeling Hip Flexor Stretch: why is “Excessive lumbar arch” a mistake?
Do not lean backward through the lower back instead of extending the hip.
Half-kneeling Hip Flexor Stretch: why is “Opening the pelvis” a mistake?
Do not turn the rear hip outward and separate hip directions.
Half-kneeling Hip Flexor Stretch: why is “Lunging too far forward” a mistake?
Do not shift forward until front-knee control is lost.
Half-kneeling Hip Flexor Stretch: why is “Rear knee on hard flooring” a mistake?
Do not neglect cushioning and increase knee pressure.
Half-kneeling Hip Flexor Stretch: why is “Raising the ribs” a mistake?
Do not lose abdominal control while lifting the chest.
Half-kneeling Hip Flexor Stretch: why is “Bouncing” a mistake?
Do not bounce forward and back to increase the stretch.
What should I focus on when doing Half-kneeling Hip Flexor Stretch?
Cushion the rear knee. Tilt the pelvis backward first. Lightly squeeze the rear glute. Advance without arching your lower back. Plant the full front foot. Seek the stretch at the anterior hip, not the lower back.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.