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mobility
Half-Kneeling Hip Flexor Stretch
Search GoogleHalf-Kneeling Hip Flexor Stretch is a beginner mobility exercise using bodyweight. It primarily trains hip flexors. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hip flexors
- Secondary
- quadriceps, glutes
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning half-kneeling hip flexor stretch.
- — Choose a variation and range that let you keep complete control.
Execution
- — Tuck the pelvis, squeeze the rear-leg glute, and shift forward slightly without arching the lower back.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Tuck the pelvis, squeeze the rear-leg glute, and shift forward slightly without arching the lower back.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo half-kneeling hip flexor stretch
Regressions
- — Supported or reduced-range half-kneeling hip flexor stretch