Kneeling Hip Flexor Stretch

Most people feel this stretch in the low back because they arch to get it. The effective version tucks the pelvis under first, squeezes the glute of the back leg, and then moves forward only a small amount. The stretch lives at the front of the hip, and a few centimetres of movement is plenty.

To lengthen the hip flexors of the back leg while keeping the pelvis tucked and the low back neutral.

1. 1Kneel on the right knee with a folded blanket underneath and place the left foot forward, knee over the ankle.
2. 2Tuck the tailbone under and gently draw the lower belly in.
3. 3Squeeze the right glute.
4. 4Shift the hips slightly forward until you feel the stretch at the front of the right hip.
5. 5Rest the hands on the front thigh or lift the right arm overhead.
6. 6Hold for 5 to 8 breaths, then switch sides.

Instead of searching for the “correct” position, notice:

• •Pelvis tucked and the ribs stacked over it.
• •Front knee over the ankle, not collapsing in.
• •Back glute gently active.
• •Spine long with the chest lifted.

Breathe slowly into the front of the hip. Let each exhale soften the stretch without letting the low back arch.

Start with the low back. If the lower back is arching, the stretch has slipped out of the hip and into the spine. A cue to squeeze the glute usually corrects it.

Reflect after practising:

• •Make the movement small. The stretch should live at the front of the back hip.
• •Pad the back knee with a blanket.
• •Stop if you feel pinching in the front of the hip.

Rather than mistakes, you may notice:

• •Pulse gently between the tuck and release for a dynamic warm-up.
• •Reach the arm overhead and side bend for a deeper line.
• •Follow with Couch Stretch for more quadriceps length.

• •Folded blanket under the knee.
• •Hands on blocks.
• •Standing version with the back foot on a chair.

• ✓Release the stretch and shake out the legs.
• ✓Move into Down Dog or Child's Pose.