Kneeling Hip Flexor Stretch

Hip flexors, quadsBodyweight

Half-kneeling stretch targeting the hip flexors and quads to undo tight hips from prolonged sitting and improve pelvic alignment.

How to do it

1Kneel on one knee with your front leg bent at a 90-degree angle.

2Brace your core and tuck your pelvis back to flatten your lower back curve.

3Shift your body weight forward smoothly while keeping your torso vertical.

4Feel the stretch along the front of your back hip and thigh.

5Hold for a few seconds, then ease back to the starting position.

Common mistakes

Arching your lower back, dumping tension off your hip flexors and into your spine.

Leaning your chest forward, shortening the effective stretch.

Letting your hips flare open to the side instead of keeping them square.

Breathing

Inhale at the start, then exhale smoothly as you push your hips forward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.