Kneeling Plank Rocking Hip Stretch
Rocking stretch from a kneeling plank that opens the hip flexors dynamically within a static hold framework.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hip flexors. Secondary: core, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Set up in a kneeling plank position.
- Gently rock the hips forward and back to stretch the hip flexors.
- Keep the core engaged and movement controlled.
- Hold the end ranges for a total of ~10 seconds of quality stretch.
- Repeat for 3 sets.
Coaching tips
Benefits
Rocking stretch from a kneeling plank that opens the hip flexors dynamically within a static hold framework.
Common mistakes
Avoid sagging the hips or holding the breath.
Make it harder
Increase the rock range gradually.
Make it easier
Reduce the range of the rock.
Breathing
Breathe deeply throughout the rock.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Glute Bridge Chest Press
Intermediate · 3 sets × 10-12 repsBodyweight Crossbody Stepdown Hip Dip Fix
Intermediate · 3 sets × 8-12 each sideBodyweight Deep Pelvis Push
Beginner · 3 sets × 10-15 repsRaised Hip Thruster on Plyoboxes with Hamstring
Intermediate · 4 sets × 15 repsClose the Gate Warm-up
Beginner · 1 sets × 20sBodyweight Hip Thrust
Beginner · 3 sets × 12-15 repsGeneral 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.