What is Kneeling Hip Flexor Stretch?

A kneeling hip flexor stretch releases the hip flexors, the muscles at the front of your hips and thighs. Although you can do a hip flexor stretch standing up, this particular variation is done from one knee. The hip flexor muscles tend to get tight from sitting for too long or doing exercises like running that put repetitive strains on them. Kneeling hip flexor stretches are especially useful for better hip mobility and managing lower back and pelvis tension.

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How-to Do Kneeling Hip Flexor Stretch

Lunge forward on a mat, placing your rear knee down. The front foot should be ahead of your knee.
Place both hands on your front knee and straighten your hips by pushing them forward.
Hold and breathe.

Muscle Worked

Primary Muscle Groups

Hip Flexors

The hip flexors flex your leg at the hip joint, helping you to extend your legs forward.

Secondary Muscle Groups

Abs

"Abs" refers to your abdominal muscles, which sit at the front of your trunk between your ribcage and pelvis

Quads

"Quads" refers to your quadriceps femoris muscles which flex your leg from the hip joint and extend your leg from the knee joint.

Adductors

The adductors are the muscles on the insides of your thighs that move your legs toward the midline of your body

Pro Tips

Squeeze Your Glutes: Actively contract your glute muscle on your kneeling leg. This creates a slight posterior pelvic tilt (your glutes tuck under you). Not only does this deepen the stretch in your hip flexors, it also stops you from overarching your lower back. This keeps the stretch safer and more effective.
Add a Side Bend: Try gently side bending towards the opposite leg that you’re kneeling on (e.g., if the right knee is down, lean slightly left). This brings your oblique (side waist) muscles into play. It’s also a great way to stretch the fascia (connective tissue) around your hips.
Raise Your Arms: Lift your arm on the same side as the kneeling leg up and reach slightly backward. This creates a dynamic stretch for your full body, working the hip flexors, abdominal muscles, and even your shoulders.

Benefits of Kneeling Hip Flexor Stretch

Better Posture: Kneeling hip flexor stretches help work against the negative effects of sitting all day. They open up your hips and elongate your hip flexor muscles. What this does is counteract forward pull on your pelvis, so you get a more upright and balanced posture.
Sport Performance: A kneeling hip flexor stretch is a great tool for athletes. In fact, it’s used as part of a warm-up or cool-down routine in many sports. This stretch boosts flexibility and mobility in your hips for a wider range of motion when you run, jump, or squat.
Releases Your Lower Back: Because their muscles often work together, it’s easy for tight hip flexors to pull on your lower back, causing you pain or tightness. Stretching these muscles can help reduce lower back tension for less stiffness and better mobility along your spine.

Warm Up & Cool Down

Warm Up

Cat-Cow Stretch: Get on all fours and alternate between arching and rounding your back. This gets your spine mobile and it’s a great way to loosen up your hip flexors and pelvis to get them ready for a deeper stretch.
Glute Bridges: Lie on your back, bend your knees, and drive your hips toward the ceiling, squeezing your glutes. This activates the gluteal muscles and gently stretches the hip flexors, so the area is warmed up.
Standing Leg Swings: Stand on one leg and swing the other back and forth, holding onto a wall or doorframe to keep your balance. This is a great dynamic way to warm-up your hip flexors, improving their range of motion.

Cool Down

Child's Pose: Sit back, dropping your hips towards your heels. Crawl your arms forward, trying to bring your head and chest towards the ground. This gently relaxes the hips and lower back while providing a counter-stretch.
Seated Forward Fold: Sit down and stick your legs out straight. Reach towards your toes to release tight hamstrings and lower back tension. You can bend your knees gently if you need to, but think about bringing your belly to your thighs rather than hunching your shoulders.
Supine Spinal Twist: Lie on your back and bring one knee across your body. Send your gaze over the opposite shoulder, looking away from your bent knee. This twist wrings out your spine, releasing tension from your lower back and hips. It can be a great position to relax in too.

What is Kneeling Hip Flexor Stretch?

How-to Do Kneeling Hip Flexor Stretch