Kneeling Hip Flexor Stretch

Muscle Groups Involved

Hip Flexor - Primary
Quads - Primary

Highlights

Brace your abs hard before the stretch.
You should feel the stretch in your front pocket - no pressure in your low back.
Do not lean forwards!
Raise your arm on the stretching side above your head for a deeper stretch.

Description

he Kneeling Hip Flexor Stretch or Psoas Stretch is an easy to learn stretch for the hip flexor muscle groups. This stretch can help increase hip extension, help with running, and potentially relieve low back pain. To perform the Kneeling Hip Flexor Stretch start in a kneeling position by taking a knee on the ground. The knee that is on the floor is the side that is getting stretched. Start the stretch by placing your bodyweight over your back leg and bracing our core with a neutral spine position. Begin the stretch by bracing your glutes on the stretch side to push your hip forwards. While maintaining a braced core, allow your hips to move forwards. You should feel a stretch in the front pocket on the stretched side. Hold this stretch for the desired amount of time and switch sides.

Common Mistakes

Do not arch your back. Do not forget to brace your core. Do not lunge too f

Do not arch your back. Do not forget to brace your core. Do not lunge too far forward without feeling a stretch. Do not lean forwards and take the stretch off of your hip.

Pro Tips

Brace your abs hard before starting the stretch to really lock your pelvis

Brace your abs hard before starting the stretch to really lock your pelvis in and get the most out of the stretch. You can also reach towards the ceiling, palm up and facing away from you, on the stretched side to increase the level of stretch.

Purpose

This exercise increases the range of motion of your hips, specifically hip

This exercise increases the range of motion of your hips, specifically hip extension and can improve posture while also potentially relieving low back pain symptoms.

Form

Your front foot should be flat on the floor. Your front knee should be appr

Your front foot should be flat on the floor. Your front knee should be approximately 90 degrees during the stretch. Your back knee should be behind your hip in the stretched position as you are trying to increase hip extension.

Additional Names

Kneeling Psoas Stretch