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Half Kneeling Hip Flexor Stretch
A bodyweight stretch in half-kneeling position that targets hip flexors and quadriceps to improve flexibility and posture; used for mobility warmups and reducing tightness from sitting.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
8/10Rectus Femoris
Glutes
6/10Glute Max
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
2-5 reps
Rest Between Sets
30-60 seconds • Rest between sides
How to Perform
Kneel on one knee with the other foot forward, foot flat on the floor and knee at 90 degrees. Place a pad under the kneeling knee for comfort and keep torso upright.
- Tuck your pelvis by squeezing the glute of the kneeling leg.
- Shift your hips forward while keeping the back knee on the ground.
- Engage your core to maintain a neutral spine.
- Hold the position feeling the stretch in the front of the kneeling hip.
- Breathe deeply and relax into the stretch.
- Return to start by shifting hips back.
Coaching Tips
Form Cues
- Squeeze glute
- Tuck pelvis under
- Shift hips forward
- Keep back straight
- Breathe steadily
Breathing
Inhale deeply through the nose, exhale slowly through the mouth while holding the stretch and maintaining pelvic tuck.
Tempo
0-30-0
Range of Motion
Extend the kneeling hip until a gentle stretch is felt in the front of the hip, with the torso upright and pelvis tucked, avoiding lower back arch.
Safety
Safety Notes
- Avoid if acute knee or hip pain exists
- Stop if lower back discomfort occurs
- Use padding for knee sensitivity
- Consult professional for pre-existing conditions
Spotting
Not required; self-supported stretch with optional wall for balance.
Common Mistakes
- Arching lower back
- Leaning torso backward
- Allowing front knee to pass toes excessively
- Not engaging core
When to Avoid
- Acute knee injury
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate knee flexion
- Basic hip mobility
Build Up First
- Ability to kneel comfortably
Also known as
Kneeling Hip Flexor Stretch, Half-Kneel Hip Stretch, Lunge Hip Flexor Stretch
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