Mobility

Half-Kneeling Hip Flexor Stretch

by Kaira

Sitting keeps the front of the hip folded all day; this asks it to lengthen with the pelvis staying under control.

How to do it

  1. Kneel on one knee, the other foot flat in front, both pointing forward.
  2. Tuck the tailbone slightly and let the ribs settle down — the stretch should appear without arching the back.
  3. Shift a small amount of weight forward and hold, breathing slowly.
  4. Swap legs and repeat.
Standing Quad StretchQuads · Beginner · 2 × 30 sStanding Hip Flexor StretchQuads · Beginner · 2 × 30 sBarbell Hip ThrustGlutes · Intermediate · 3 × 10Glute BridgeGlutes · Beginner · 3 × 12Single-Leg Glute BridgeGlutes · Intermediate · 3 × 8Deep Squat HoldQuads, Glutes · Intermediate · 2 × 40 s

In these programs

with Kaira

Morning ten

3 wk · 5×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Mobility basics

3 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Half-Kneeling Hip Flexor Stretch — how to do it, muscles worked ·…