hip focus
Kneeling Hip Flexor
Stretches tight hip flexors from sitting.
Key cue: Tuck your pelvis and squeeze the back buttock. The stretch is at the front of the hip.
Area
hip
Level
beginner
Volume
30s/side
Goal
mobility
How to do it
- 1Kneel on one knee on a cushion or folded towel, with the other foot flat in front and that knee bent over the ankle.
- 2Stay tall and gently tuck your pelvis under, as if drawing your belt buckle up towards your chin.
- 3Shift your weight forward a little until you feel a stretch at the front of the hip on the kneeling side.
- 4Hold for 30 seconds, breathing slowly, then swap sides.
Easier and harder versions
- Easier
- Stand in a split stance with the back heel lifted, tuck your pelvis and shift forward gently, holding a chair or worktop.
- Harder
- Reach the arm on the kneeling side overhead and lean gently away, or hold for 60 seconds.
Helps with
Commonly used for:
Tight hips from sittingLower back tensionPre-run mobility
Read more
Benefits
- Reverses sitting tightness
- Reduces low-back strain
- Improves stride length
Muscles worked
Stretch. Stretches your hip flexors, quadriceps and psoas.
Hip flexorsQuadricepsPsoas
Form tips
- Squeeze the buttock of the kneeling leg to deepen the stretch.
- Keep your front knee over your ankle, and hold a chair for balance if you need to.
Common mistakes
- Arching your lower back instead of tucking your pelvis.
- Leaning forward from your waist.
When to avoid or modify
- Knee pain when kneeling: pad the knee well, or do it standing with a split stance
- Recent hip replacement, unless your surgeon has said it is allowed
- Pinching or pain at the front of the hip joint: stop
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder