This exercise is a stretch for the hip flexors and quadriceps muscles. It involves kneeling on one knee and leaning forward to stretch the front of the hip and thigh. The stretch can be intensified by reaching the opposite arm overhead and leaning to the side.
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens upper back muscles
- Improves posture
- Increases grip strength
- Engages core muscles
- Can be done with minimal equipment
- Can be modified for different fitness levels
How to perform
- Start in a lunge position with your right foot forward and your left foot back.
- Place your left knee on the ground and keep your right knee bent at a 90-degree angle.
- Place your hands on your right knee and keep your back straight.
- Slowly shift your weight forward onto your right foot, feeling a stretch in your left hip flexor and quad.
- Hold the stretch for 20-30 seconds, then release and switch sides.
- Repeat the stretch on the left side, with your left foot forward and your right foot back.
FRONT VIEW
BACK VIEW
Hip Flexors
Primary
Adductors
Primary
Abductors
Primary