How to do the Kneeling Hip Flexor Stretch
Step by step
- Kneel on one knee with the other foot planted in front, both knees at about 90 degrees.
- Tuck your tailbone under and squeeze the glute of the down leg.
- Shift your hips gently forward until you feel the front of the hip open.
- Stay tall, breathe, and hold, then switch sides.
The thing people get wrong
Tuck the tailbone and squeeze the glute before shifting forward - do not arch the low back to reach further.
Coaching cue
Keep the front shin upright and your weight in the front heel as you shift.
Stay safe
Pad the kneeling knee; kneeling bare on a hard floor bruises the kneecap.
Make it easier or harder
- Easier: Shift forward a smaller amount and rest your hands on the front thigh.
- Harder: Reach the arm on the kneeling side overhead and lean slightly away.
Muscles worked
- Primary: Hips
- Secondary: Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.