Hip Flexor Stretch
- Beginner
- Mobility
The kneeling hip flexor stretch is a half-kneeling hold with one foot planted ahead and the back knee down. Tucking your pelvis and shifting forward stretches the quad and front hip of the trailing leg. Beginners use it as a warmup, cooldown or recovery stretch, held for time on each side.
- Muscles
- Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Kneel on one knee, the other foot planted ahead.
- Tuck your pelvis and shift your hips gently forward.
- Squeeze the rear-side glute to deepen the stretch.
- Hold and breathe, then switch legs.
Form cues
- Keep your torso tall and stacked over your hips.
- Keep your front knee lined up over your ankle.
- Keep your hips squared and facing straight ahead.
Common mistakes
- Lower back arches to reach further forward. Tuck your pelvis under before you lean forward.
- Front knee slides out past the toes. Stack your front knee straight above the ankle.
- Hips rotate open toward the front leg. Square your hips straight ahead through the stretch.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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