Mobility exercise
Half-Kneeling Hip Flexor Stretch
MobilityBodyweight1:16 demo
A half-kneeling stretch for the front of the hip.
How to perform it
Kneel with one knee down and the other foot in front.
Stay tall through your torso.
Gently shift your body forward.
Hold and breathe, then switch sides.
Coaching cues
- Bring your ribs down
- Avoid arching the lower back
- Shift forward gently
- Breathe slowly
Make it easier
Use a pad under the knee and shift less.
Make it harder
Reach the same-side arm overhead.
What it trains
Hip flexor mobilityPostureHip extensionPelvic control
Programming
30–60 seconds per side, 1–2 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
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