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Half Kneeling Psoas Stretch
A bodyweight stretch that targets the psoas and hip flexors to improve hip mobility and alleviate lower back tension from sitting; hold for 30-60 seconds per side.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Glutes
Popularity Score
7
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
6/10Rectus Femoris
Abs
4/10Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Kneel on a soft surface with one knee under your hip and the other foot flat in front, knee at 90 degrees over ankle. Engage core and squeeze the glute of the kneeling leg for posterior pelvic tilt.
- Shift weight forward slowly until hips align over kneeling knee.
- Feel stretch in front of kneeling hip without arching back.
- Hold position with chest up and shoulders relaxed.
- Breathe deeply and relax into the stretch.
- Release by shifting back, then switch sides.
Coaching Tips
Form Cues
- Tuck pelvis under.
- Squeeze kneeling glute.
- Shift from hip.
- Keep chest lifted.
Breathing
Inhale to prepare, exhale to deepen the stretch while maintaining core engagement.
Tempo
0-30-0
Range of Motion
Extend hip of kneeling leg until gentle stretch felt in front of hip, with pelvis neutral and knee not exceeding ankle line.
Safety
Safety Notes
- Avoid if acute back or knee pain present.
- Use padding under knee.
- Stop if sharp pain occurs.
- Consult professional for pre-existing conditions.
Spotting
No spotting required; self-supported stretch.
Common Mistakes
- Arching lower back.
- Front knee drifting inward.
- Pushing too deep too soon.
- Allowing torso to lean forward.
When to Avoid
- Acute lower back pain
- Hip or knee injuries
- Recent surgery in hips or spine
Flexibility Needed
- Ability to kneel comfortably
- Basic hip flexion range
Build Up First
- None; suitable for beginners with modifications
Also known as
Half Kneeling Hip Flexor Stretch, Kneeling Psoas Stretch, Iliopsoas Stretch
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