The kneeling hip flexor stretch (half-kneeling hip flexor stretch) kneels on one knee with the other foot forward in a lunge position, then pushes the hips forward to stretch the hip flexors of the rear leg. It is one of the most important stretches for desk workers.
Muscle Group
Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Essential hip flexor stretch for desk workers
- Opens tight hip flexors from sitting
- Improves hip extension range
- Reduces lower back pain risk
- No equipment needed
- One of the most important daily stretches
How to perform
- Kneel on your right knee. Left foot forward, knee at 90 degrees.
- Keep your torso upright.
- Push your hips forward until you feel a stretch in the front of your right hip.
- Hold for 20 to 30 seconds.
- You can raise your right arm overhead to increase the stretch.
- Switch sides.
- Breathe deeply into the stretch.
- Perform 2 to 3 holds per side.
FRONT VIEW
BACK VIEW
Quadriceps
Primary