Kneeling Hip-Flexor Stretch
A lunge with the back knee on the floor: hips forward, torso upright, stretch along the front of the hip.
How to do it
- Move into a lunge and lower the back knee onto a soft surface.
- Place the front foot so the knee is over the ankle.
- Draw your belly in and tuck the pelvis slightly under.
- Shift the hips forward smoothly until you feel a stretch along the front of the back leg's hip and thigh.
- Keep your torso upright, hands on hips or raised overhead.
- Breathe evenly for 30–45 seconds, then switch legs.
Key technique cue
Half-kneel, drive the hips forward, tall torso. Hold 30–45 s per side.
Common mistakes
- ✕ Arching the lower back instead of shifting the hips
- ✕ The front knee going far past the toes
- ✕ Leaning the torso forward
- ✕ The knee on a hard floor with no padding
Benefits
- ✓ Stretches the hip flexors and the front of the thigh
- ✓ Helps with stiffness from long sitting
- ✓ Prepares the hips for squats and running
Progression: from easier to harder
- Step 1 You are here
- Kneeling Hip-Flexor Stretch
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Step 2
About the exercise
The kneeling hip-flexor stretch targets the iliopsoas and the front of the thigh. The back knee rests on the floor while the hips shift forward. It suits runners, people who sit a lot, and anyone who squats and lunges.
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