Kneeling Hip Flexor Stretch
The Kneeling Hip Flexor Stretch is a gentle stretch for the front of the hip, done in a half-kneeling position. Slowly shifting your weight forward while keeping your pelvis tucked stretches the muscles that tighten up with long hours of sitting.
How to Perform
1Kneel on one knee on a soft mat, with your other foot flat on the floor in front of you so both knees are bent at about 90 degrees.
2Rest your hands on your hips or your front thigh, and gently tuck your tailbone under while drawing your tummy in.
3⏱ Hold 10sSlowly shift your weight forward until you feel a gentle stretch at the front of the hip of your kneeling leg, keeping your trunk tall. Hold 10 seconds.
4Return to the starting position and relax before the next stretch. Repeat this 5 times, then change sides.
🔁 Repeat this exercise 5 times
Watch the Exercise
Muscles Targeted
This deep hip muscle brings the thigh toward the body. A tucked pelvis and backward hip position gently lengthen it.
Joins the psoas at the front of the hip. It is a main hip flexor stretched in controlled half-kneeling.
This front thigh muscle crosses the hip and knee. The bent knee and backward hip position gently stretch it.
This buttock muscle supports the movement rather than receiving a stretch. A gentle squeeze keeps the pelvis tucked without arching the back.
Helpful For
May help when front-of-hip tightness limits movement. Pelvis control matters more than taking a large forward step.
May ease walking and standing when front-of-hip tightness causes difficulty. Stop for joint pain rather than a mild muscle stretch.
May form part of a guided hip or leg programme. Use a standing version if kneeling is uncomfortable.
Benefits
- Stretches the muscles at the front of the hip without any equipment
- Practices gentle control of the pelvis and lower back position
- Offers a simple counterbalance to time spent sitting
- Supported kneeling position makes it easy to relax into the stretch
Precautions
- Move only within a pain-free range. Stop if hip, knee or back pain increases, or if the movement causes numbness or dizziness
- Place a folded towel or cushion under the kneeling knee, and skip this exercise if kneeling itself is painful
- Keep the stretch slow and gentle - do not bounce or force the hip forward
- Keep your trunk tall and tummy lightly engaged so your lower back does not arch
- If you are pregnant, have recently had hip, knee or back surgery, or have a diagnosed hip or spine condition, check with your clinician before starting
- This exercise is general education only and is not a substitute for professional medical advice, diagnosis or treatment
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