Half-Kneeling Hip Flexor Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Hip Flexors
Secondary muscle groups
Quadriceps, Adductors
Movement pattern
Hip Extension Stretch
Training goal
Mobility
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Restore hip extension range for sprinting, squatting and standing posture.
How it fits the system. A beginner-level hip extension stretch entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Hip Flexors
Secondary muscles
Quadriceps, Adductors
Movement pattern
Hip Extension Stretch
Equipment
Mat
Difficulty
Beginner
How to Perform
- Kneel on one knee with the other foot flat in front and both knees at about 90 degrees.
- Tuck the pelvis under by squeezing the glute of the down leg.
- Keep the ribs down and the trunk tall.
- Shift the hips forward slightly until a stretch is felt at the front of the down hip.
- Hold and breathe, keeping the pelvis tucked.
- Change sides and repeat.
Coaching Cues
- Squeeze the glute on the kneeling side to tilt the pelvis.
- Keep the ribs down, do not arch the back.
- Move the hips forward, not the chest.
Common Mistakes
- Arching the lower back to feel more stretch.
- Letting the front knee travel far past the toes.
- Holding the breath.
Progressions & Regressions
Progressions
Raise the rear foot onto a bench for a couch stretch.
Regressions
Reduce the forward shift and use a pad under the knee.
When to Use It
When to use
In warm-ups and after sitting for long periods.
When not to use
With knee pain in the kneeling position; use a thick pad.
Programming
2 to 3 holds of 30 to 45 seconds per side.
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