How to do a hip flexor stretch
Kneel on one knee on a mat, with your other foot flat on the floor in front of you and both knees bent to about 90 degrees.
Stand your torso up tall and rest your hands on your front knee or hips.
Squeeze the glute of the kneeling leg and tuck your pelvis under slightly, as if bringing your belt buckle up.
Shift your hips forward a little until you feel a stretch at the front of the back hip and thigh.
Breathe slowly and hold for the full time, then switch sides.
For a stronger stretch, raise the arm on the kneeling side overhead and lean slightly away from it.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common hip flexor stretch mistakes
Arching your lower back
Tuck your pelvis and squeeze your glute first. The stretch comes from the tuck, not from leaning back.
Lunging too far forward
A small shift with the pelvis tucked is enough. Going further mostly moves your knee, not the stretch.
Front knee caving in
Keep it over your ankle and in line with your foot.
Bouncing
Ease in and hold still, breathing steadily.
How long to hold it
Ease into the position, breathe slowly and hold still. Don't push into pain.
In GymTribe
30 seconds on each side
Each set of Half-Kneeling Hip Flexor Stretch runs as a timed hold, with a countdown on screen.
