Kneeling Hip Flexor Stretch
Releases tight hip flexors, improves posture, and supports better hip extension.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hip flexors. Secondary: quads |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~43 kcal |
| Equipment | None needed |
How to do it
- Kneel on one knee with the other foot forward (lunge position).
- Gently shift the hips forward until a stretch is felt in the rear hip flexor.
- Keep the torso upright and core lightly engaged.
- Hold while breathing deeply.
- Switch sides and repeat.
Coaching tips
Benefits
Releases tight hip flexors, improves posture, and supports better hip extension.
Common mistakes
Avoid arching the lower back or forcing the stretch.
Make it harder
Raise the arm on the same side or increase hold time.
Make it easier
Reduce the range or use support.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
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Intermediate · 3 sets × 10-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.