Kneeling Hip Flexor Stretch

Equipment
Mat
BODY PART

Purpose

The kneeling hip flexor stretch stretches the hip muscles in front of your hip. Improving the flexibility of your hip flexors makes it easier for you to move your leg backward and decreases stress on your lower back.

Set up

Get into a half kneeling position with one knee on your mat and one knee up in front of you. You may hold onto a chair or countertop for support if you feel unstable. Your front leg should form roughly a 90 degree angle at your hip and knee.

Movement

Engage your lower abdominal and glute muscles. You may already notice a stretch in front of the hip of your kneeling leg. If not, shift your hips forward until you feel a stretch in front of the hip of your kneeling leg. Be careful not to arch your lower back as you shift your hips forward. You should feel a “gentle discomfort” with this stretch. It should not be painful. Hold the static stretch for 30 seconds. Then return to the starting position.

Tips

  • Be careful not to arch your lower back as you shift your hips forward.
  • You should not experience any pain with this exercise. If you do, back off on your stretch to the point where you feel stretch but not pain.
  • Place your front foot far enough out in front of you that your knee does not go forward of your toes when you shift your hips forward.
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