Kneeling Hip Flexor Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Kneeling Hip Flexor Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Kneel on padding in a stable split stance and gently tighten the rear glute.

Execution

- Tuck the pelvis slightly and glide forward until a mild front-hip stretch appears; keep the ribs over the pelvis.

Range, tempo and breathing

- Hold 1 × 20–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not arch the low back or push far over the front foot. Shorten the stance and use support.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.