Exercise of the Week: Half-kneeling Hip Flexor Stretch

 In Mobility & Movement Blog
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Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

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The Half-Kneeling Hip Flexor Stretch is going to primarily stretch the Iliopsoas, tensor fasciae latae, pectineus, and sartorius in the leg of the down knee and the gluteal muscles of the front leg.  Stretching these muscles can help reduce low back tightness and fatigue.

Performing the Half-kneeling Hip Flexor Stretch

  • Start down on one knee in a half kneeling position with the front knee over the ankle and the down knee directly under your hip.
  • Contract the glute of the down knee to stabilize the hips.  
  • Gently slide the body forward while keeping the glute engaged.  
  • Then reach straight up to the ceiling, actively reaching through the fingertips.  
  • Hold this stretch for 2 slow, deep breaths and then relax.  
  • Repeat 5 times on each side.
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Modifications

  • If you are unable to kneel for whatever reason, you can perform a Standing Hip Flexor Stretch with your front foot elevated on a step or riser.

Standing Hip Flexor Stretch with Foot Elevated

  • Stand tall with one foot on a small step stool.  
  • Contract the glute muscle of the leg that is not on the step.  
  • While holding that contraction, slowly slide forward to extend slightly at the hip.  
  • Hold this stretch for 2 slow, deep breaths before shifting your weight back.  
  • To intensify the stretch, you can raise the arm of the down leg to actively reach to the ceiling.
  • Repeat for 5 times before switching legs.

 

Contraindications

  • Don’t perform the Half-Kneeling Hip Flexor Stretch if you experience pain in your lower back.  Stop, adjust your posture, and re-contract the glute and try again.  If still experiencing pain, STOP.
  • Perform the Standing Hip Flexor Stretch if you are unable to either kneel or get up from the floor.