The kneeling hip flexor stretch is a foundational stretch where you kneel on one knee with the other foot forward and lean your hips forward to stretch the hip flexors (iliopsoas and rectus femoris) of the back leg. It is one of the most important stretches for anyone who sits for long periods, and it improves hip extension for squats, lunges, and running.
Muscle Group
Hip Flexors, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Directly stretches the iliopsoas and rectus femoris
- Counteracts the effects of prolonged sitting
- Improves hip extension for squats, lunges, and running
- Relieves lower-back tension caused by tight hip flexors
- No equipment needed (pad optional)
- One of the most important stretches for desk workers
How to perform
- Kneel on your right knee on a pad or soft surface. Place your left foot flat on the floor in front, with the left knee bent at roughly 90 degrees.
- Keep your torso upright. Place your hands on your left knee or on your hips.
- Squeeze your right glute — this tilts the pelvis posteriorly and intensifies the stretch.
- Gently push your hips forward while maintaining the upright torso and the glute squeeze.
- Feel the stretch in the front of your right hip (hip flexor area) and upper right thigh.
- Hold for 20 to 30 seconds. Breathe deeply and relax into the stretch.
- Switch sides and repeat.
- For a deeper stretch, raise the arm on the kneeling side overhead and lean slightly away.