Half-Kneeling Hip Flexor Stretch

Setup

Kneel on one knee with the opposite foot planted in front, both feet in the same vertical plane (not staggered wide).

Execution

1. 1Posteriorly tilt the pelvis (squeeze the back glute) before shifting forward
2. 2Shift hips forward while keeping the torso upright
3. 3Feel the stretch through the front of the rear hip
4. 4Optionally reach the same-side arm overhead for added rectus femoris stretch

Key cues

• Tuck the tailbone under before you sink forward
• Squeeze the back glute hard throughout
• Stay tall — don't lean the torso forward
• Front knee stays over the ankle, not past the toes excessively

Common faults

• Arching the low back to fake more range
• Forgetting to squeeze the glute, stretching the low back instead of the hip
• Front knee drifting past the toes and taking the load off the hip
• Rushing without holding the end position

Tweaks

• Add a posterior pelvic tilt pulse for an active variant
• Elevate the back foot for a couch-stretch progression
• Add a side-bend away from the stretch leg for added rectus femoris/oblique stretch

Muscles

Notes

The gateway drill to the couch stretch — master this before progressing to the more intense variant.

Sources

• E3 Rehab — Hip Flexor Stretching Guide
• Bob and Brad — Best Hip Flexor Stretches

Attribution: Standard physical therapy / S&C staple, widely taught