MobilityBeginner
Hip Flexor Stretch
A kneeling stretch targeting the hip flexors and psoas. Essential for anyone who sits frequently, as tight hip flexors contribute to lower back pain and poor posture.
How to do it
- 1Kneel on one knee, opposite foot flat in front (half-kneeling position)
- 2Tuck your pelvis under (posterior pelvic tilt) to feel the stretch
- 3Gently shift weight forward while keeping torso upright
- 4Hold for 30-60 seconds, breathing deeply
Common mistakes
- Arching the lower back instead of tucking the pelvis
- Leaning the torso forward instead of staying upright
- Rushing through the stretch without holding long enough
Muscles worked
hip flexorsquadricepscore
Variations
Easier
Standing hip flexor stretch (lunge position, upright)
Harder
Couch stretch (rear foot elevated on wall or bench)
Used in
Related exercises
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