Kneeling Hip Flexor Stretch

Physical Requirements

• Basic knee and ankle mobility
• Ability to maintain balance in a kneeling position
• Sufficient core strength to maintain proper posture

Prior Knowledge

• Understanding of neutral spine position
• Basic body awareness for pelvic positioning
• Familiarity with core engagement

Starting Position

• Kneel on one knee with the other foot planted in front
• Back knee directly under hip, front knee over ankle
• Torso upright, core engaged
• Hands can rest on front thigh or hips

Movement Pattern

1. Engage core and slightly tuck pelvis
2. Slowly shift body weight forward
3. Feel stretch in front of back leg's hip
4. Hold position while maintaining alignment

Form Cues

• Keep front knee tracking over ankle
• Keep shoulders stacked over hips
• Focus on lengthening through front of hip

Technical Mastery

• "Screw" back foot into ground for better stability
• Think about lifting through crown of head
• Use exhales to deepen stretch naturally

Programming Tips

• Perform 2-3 sets of 30-90 seconds per side
• Great as part of a morning mobility routine
• Excellent post-workout recovery stretch
• Can be done daily for chronic hip tightness