Kneeling Hip Flexor Stretch

Execution

1. Squeeze the glute on the kneeling side and feel the pelvis tip backward.
2. Stay tall and push the hips forward a small amount without arching the back.
3. Stop when you feel a stretch at the front of the kneeling hip, because that is far enough.
4. Hold for 30 seconds while breathing steadily, then rest and repeat it.
5. To deepen it, reach the arm on the kneeling side up and lean gently to the other side.
6. Do 2 rounds on each side, switching over and holding the same time on each side.

Quick cues

• Squeeze the glute on the kneeling side.
• Hips forward, back stays flat.
• A gentle stretch is enough.
• Let the exhale take you deeper.
• Stand tall as if balancing a book.

Common faults

• Fault: Arching the lower back instead of tipping the pelvis

  Fix: Squeeze the glute before the hips move, and rest a hand on your hip to feel the arch.

• Fault: Pushing the hips forward until it actually hurts

  Fix: Back off to a mild stretch and add hold time rather than depth.

• Fault: The front knee falling inward during the hold

  Fix: Line the front foot up with the hip and press the knee toward the middle toe.

• Fault: Kneeling straight on a hard floor and bruising the kneecap

  Fix: Put a folded towel or a mat under the kneeling knee before you start.