Exercise Guide
Kneeling Hip Flexor Stretch: Stretch the front of the hip on your kneeling leg.
Kneel on one knee with your other foot planted in front, then keep your torso upright and slowly push your pelvis forward to stretch the front of the hip on your kneeling leg.
How to fix it
- Kneel on one knee and plant your other foot in front of you.
- Slowly push your pelvis forward.
- Keep your torso upright as you do this.
Caution Do not arch your lower back.
The app guides each stretch for 30 seconds at a time
When you add a stretch to your routine, the app guides you through 30 seconds on each side, one side at a time, and you can adjust the time yourself.
Get GYMKC on the App StoreThe 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.
Where should your hands go?
Sources differ slightly. Some suggest resting your hands on the thigh of your front leg. Others suggest placing them on your hips. Either way, keep your torso upright as you move your pelvis forward.
See this exercise in detail
Kneeling Hip Flexor StretchStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises
More on the same body part
Sources
- González-de-la-Flor Á et al., BMC Musculoskeletal Disorders (2024)
- Stevanovic VB et al., Journal of Sports Science and Medicine (2019)
- Kurt C, Biology of Sport (2015)
- ACE, Exercise Library · Kneeling Hip-flexor Stretch
- Mayo Clinic, A guide to basic stretches
- ColumbiaDoctors, Health Library · Hip flexor stretch (kneeling)
- HSS, Four Hip Flexor Stretches to Relieve Tightness, from a PT
- Aurora Health Care, Hip Flexor Stretch (Half Kneeling)
- Poole Hospital NHS Foundation Trust, Hip Exercise Programme
- Halabchi F et al., Asian Journal of Sports Medicine (2013)
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.