Exercise guide
Kneeling Hip Flexor Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This stretch targets the iliopsoas and rectus femoris to improve hip mobility and alleviate lower back tension. Engaging the glutes of the trailing leg is crucial for deepening the stretch and stabilizing the pelvis through reciprocal inhibition.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a soft surface or exercise mat with your torso upright.
- Step your right foot forward into a lunge position so your right knee is bent at 90 degrees and positioned directly over your ankle.
- Keep your left knee on the ground, positioned slightly behind your hip line.
- Place your hands on your front knee or your hips for balance and stability.
How to do it
- Squeeze your left glute firmly to tuck your pelvis under, creating a posterior pelvic tilt.
- Exhale as you gently shift your weight forward a few inches until you feel a deep stretch in the front of your left hip and thigh.
- Hold the position for 30-60 seconds while maintaining deep, controlled breathing and a tall spine.
- Inhale as you slowly release the tension and switch legs to repeat on the other side.
Form checklist
- Keep your torso vertical; do not lean forward at the waist.
- Maintain a tight core to prevent your lower back from arching excessively.
- Ensure your hips remain square to the front and do not rotate.
- Keep the front heel planted firmly on the ground.
Pro tips
- Focus on the 'tailbone tuck' (posterior pelvic tilt) rather than how far forward you can lunge; this isolates the psoas more effectively.
- Reach the arm on the same side as the kneeling leg toward the ceiling to increase the stretch through the entire lateral line and hip.
Make it harder
- Elevate the rear foot on a bench or wall (Couch Stretch) to significantly increase the stretch on the rectus femoris.
- Add a slight side bend of the torso away from the kneeling leg to target the deeper psoas fibers.
Frequently asked
- What muscles does the kneeling hip flexor stretch work?
- The kneeling hip flexor stretch primarily targets the glutes and quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the kneeling hip flexor stretch?
- The kneeling hip flexor stretch requires no equipment — just your body weight.
- Is the kneeling hip flexor stretch good for beginners?
- Yes. The kneeling hip flexor stretch is a beginner-friendly movement and a strong foundation to build on.
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