How to do a Kneeling Hip Flexor Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Kneeling Hip Flexor Stretch
Workouts with Kneeling Hip Flexor Stretch
Target muscles worked
Instructions for Proper Form
Kneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.
- Place one knee on the ground and the other knee in front with both knees bent at a 90 degree angle and your hands on your hips for support.
- Slowly lean your torso forward until you feel a comfortable stretch in the thigh of the leg with the knee on the ground.
- Hold the stretch for 15-30 seconds and then repeat with opposite side.
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1. Shin Box Hip Flexor
10.1 mSCORESWAPPED 733 TIMESShin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.
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2. Standing Hip Circle
2.4 mSCORESWAPPED 326 TIMESStanding Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.
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3. Standing Hip Flexor Stretch
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4. Lateral Leg Swing
7.5 mSCORESWAPPED 81 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
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5. Clam
43.8 mSCORESWAPPED 53 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
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6. Prone Hip Circles Forward
6.9 mSCORESWAPPED 50 TIMESA dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.
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7. Pigeon Pose
7.1 mSCORESWAPPED 50 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
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8. Prone Hip Circle
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9. Foam Roll Hip Abductors
6.3 mSCORESWAPPED 37 TIMESFoam Roll Hip Abductors is a recovery exercise that targets the hip abductors. By rolling the foam roller along the side of your thigh, you can help release tension and break up adhesions in the muscle. This is a great exercise for improving flexibility and range of motion, as well as aiding in muscle recovery after intensive lower body workouts.
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10. Hurdle Step Over
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