Half Kneeling Hip Flexor Stretch
This exercise helps you loosen the front of your hip by rocking forward from a kneeling position, without arching your back.
- Starting Position:
- Half Kneeling
Start: Kneel on one knee directly under that hip, with the other foot flat in front so knee and ankle stack — the 90/90 position. Widen the front foot for easier balance, narrow it for more challenge; it should feel light enough to lift. Stay tall: one line from ear to shoulder to hip to down knee. Use a mat or pad under the down knee for comfort.
Action:
Staying upright, shift your weight onto the front foot and rock your hips forward.
Don't arch your back or let your hips drop and dump forward — the stretch comes from the hip moving, not the spine bending.
Rock back to the start. Repeat, then switch sides.
Feel: You should feel a stretch in the front of the down-knee hip. This is about the movement, not the intensity — if your back is arching to feel more, you've gone too far.
