Kneeling Hip Flexor Stretch

Also known as: Half-Kneeling Hip Flexor Stretch, Half-Kneeling Psoas Stretch

MobilityStretchingWarm-upRehabilitation

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Body Part: Abs

Description

A static hip flexor stretch in a half-kneeling position, with the back knee on the floor, the front foot planted well ahead and the hands clasped on the front knee. Keeping the torso upright and the pelvis tucked, you press the hips forward to stretch the front of the kneeling-leg hip. It helps hips that feel tight from long sitting.

How to Perform

Kneel on one knee with the top of that foot on the floor, and plant the other foot flat a long step in front of you.
Keep the back knee bent to about 90 degrees and clasp your hands on top of the front knee.
Keep your torso tall with your chest up, shoulders relaxed and ribs stacked over your pelvis.
Squeeze the glute of the kneeling leg and tuck your pelvis slightly under, as if pulling your belt line up toward your ribs.
Keeping the pelvis tucked, slowly press your hips forward until you feel a stretch at the front of the hip and thigh of the kneeling leg.
Hold for 20 to 30 seconds, breathing slowly and evenly.
Ease your hips back, switch legs and repeat on the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Put a folded mat or pad under the back knee if the floor is hard.
Set the back knee and front foot about hip-width apart, not on one line, so you stay balanced.
Your clasped hands on the front knee give you support, so you can focus on your hips.
Move your hips forward only a little. With the pelvis tucked, a short shift is enough to feel the stretch.
Breathe out slowly and let the hip ease a little further forward with each exhale.
If you feel pinching at the front of the hip, reduce the depth and tuck the pelvis more.

Common Mistakes

Arching the lower back to go deeper instead of extending at the hip.
Relaxing the glute of the kneeling leg and letting the pelvis tip forward, which takes the stretch off the hip flexors.
Leaning the torso forward instead of keeping it upright over the hips.
Setting the front foot too close to the back knee, which leaves no room to move the hips forward.
Letting the front knee cave inward.
Twisting the pelvis or letting one hip drop instead of keeping both hips facing forward.
Bouncing or forcing the hips forward instead of settling into a steady hold.