Hip Flexor Stretch
A kneeling stretch that lengthens the hip flexors, which often shorten from prolonged sitting and can pull on the lower back.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Kneel on your right knee with your left foot flat in front, forming two right angles.
Tuck your pelvis slightly and gently shift your weight forward.
Feel a stretch across the front of the right hip.
Hold for 30 seconds, keeping your torso tall.
Switch sides and repeat.
Benefits
- Loosens tight hip flexors
- Supports better standing posture
- May reduce low-back tension
- Counteracts long sitting
Precautions
- Cushion the kneeling knee
- Keep the movement gentle and stable
- Avoid arching the low back excessively
Common Mistakes to Avoid
- ✕Letting the front knee travel past the toes
- ✕Arching the lower back instead of tucking the pelvis
- ✕Leaning the torso forward
Make it harder
- Raise the same-side arm overhead and lean slightly away
Make it easier
- Use a standing lunge version holding a chair for balance
Related exercises
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Piriformis Stretch
A targeted stretch for the deep glute muscles that can contribute to hip and sciatic-type discomfort when tight.
Single-Leg Balance
A foundational balance exercise that builds ankle, hip, and core stability — especially valuable for staying steady and confident as we age.