At a glance
| Equipment | Mobility |
|---|---|
| Experience level | Beginner |
| Movement pattern | General movement |
| Primary muscle | Hip Flexors |
| Also works | Adductors, Quads |
The movement, step by step.
- Half-kneel on a padded surface with the front foot under the knee and the torso upright.
- Gently tuck the pelvis and shift forward a little until you feel the front of the rear hip; avoid arching the back.
- Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.
Technique cues
- Move slowly and breathe normally.
- Use mild tension rather than forcing the range.
Common mistakes
- Bouncing to force a deeper stretch.
- Pushing through sharp pain or numbness.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Static Kneeling Hip Flexor Stretch — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
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Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.