How to Do a Kneeling Hip Flexor Stretch: 13 Steps (with Pictures) (2024)

Explore this Article

parts

1Positioning Your Body

2Completing the Stretch

3Adjusting the Difficulty

Other Sections

Video

Tips and Warnings

Things You'll Need

Related Articles

References

Co-authored byLandis Owensand Christopher M. Osborne, PhD

Last Updated: June 24, 2021References

Your hip flexors, which are located just below your hip bones, are the muscles that allow you to bend at the waist and lift your knees. Stretching your hip flexors 3-4 times per week can help prevent both hip and lower back pain. It can also improve your overall flexibility. Positioning is key to the kneeling hip flexor stretch, so take your time and breathe slowly and deeply as you do the maneuver.

Part 1

Part 1 of 3:

Positioning Your Body

  1. 1

    Kneel with both knees on top of an exercise mat. Rest your bottom on your heels, and prop yourself up on your toes on the mat. Keep your back upright and rest your hands on your thighs.[1]

    • If you don’t have an exercise mat, lay out a thick towel instead. It may also help to do the stretch on a soft carpet, mattress, or bed if you have knee problems.
    • There’s no need to hold this position—it simply helps you set your body up properly for the next positioning maneuver. If this starting position is uncomfortable for you, move on as quickly as possible.
  2. 2

    Lean forward on your palms to support your body weight. Keep your knees and toes on the mat and your back straight, but lean forward and lift your backside off of your heels. You should no longer feel any body weight on your toes.[2]

    • Your wrists, elbows, and shoulders should all be in alignment and perpendicular to the floor. Bend your elbows only slightly—don't "lock" them in a full extension.
  3. 3

    Bring your left knee forward so your left thigh is parallel to the floor. Bend your left knee at a 90-degree angle, and place your left foot flat on the mat and directly beneath your left knee. Make sure your thigh is parallel to the floor to maintain proper form. Keep your right knee and toes resting on the mat.[3]

    • Your left foot should be between your palms on the mat.
    • You can start with your right leg instead if you wish—you’ll be alternating legs back and forth anyway!
  4. 4

    Lift your palms off the floor and straighten your upper body slowly. Drop your shoulders down and back and puff out your chest slightly, but not so much that you arch your lower back. Keep your arms to your sides momentarily, before repositioning them for the actual stretch.[4]

  5. 5

    Place your left hand on your left leg. Lay your palm on your upper leg, just above the bend in your knee. This placement will provide you with added stability.[5]

  6. 6

    Place your right hand on your right hip. Lightly grasp your hip bone between your thumb and fingers. This positioning will help prevent you from bending at the waist.[6]

    • Take 2-3 slow, deep breaths before doing the stretch.

    Advertisem*nt

Part 2

Part 2 of 3:

Completing the Stretch

  1. 1

    Lean forward on your left knee until you feel mild tension. Exhale fully, then lean your upper body and upper left leg forward on your left knee. Put your weight on your left foot and keep your back straight while you’re stretching.[7]

    • Your aim is to stretch until you feel mild tension in your hip flexors, which are in the front of your thigh. Don't extend your left knee beyond your toes on your left foot.[8]
    • Tighten your abdominal muscles, hold your shoulder blades slightly down and back, and keep your chest slightly puffed out.
    • You can keep your right toes curled under your right foot and on the floor if you wish. However, you may find it more comfortable to extend your right foot back so that the top of it is touching the mat.
  2. 2

    Hold the stretch for 10-30 seconds, breathing comfortably. You should aim for 30 seconds, but it may take a few stretching sessions to reach that goal.[9] You will feel the stretch in your upper right thigh—if it becomes painful to hold, release the stretch.[10]

    • Remain still during the stretch. Don’t rock back and forth.
    • As you get more comfortable doing this stretch, aim to hold it for 45–60 seconds at a time.[11]
  3. 3

    Release the stretch while keeping your left foot forward. Inhale deeply and lean back into your upright position. Keep your abs contracted. Wait 5-10 seconds, then do another stretch on your left leg.[12]

    • Do 3-4 stretches on your left leg before switching to your right leg. Or, if you wish, you can alternate legs until you’ve done 3-4 stretches on each.
  4. 4

    Return to your hands and knees, then stretch on your right leg. Place your palms on the floor to either side of your left foot. Step forward with your right foot while you keep your left knee on the floor. Then, put your right leg in position for the stretch. To recap:[13]

    • Put your right hand on your upper right leg, and your left hand on your left hip.
    • Lean forward on your right leg until you feel mild tension in your hip flexors, but don't extend your right knee past your right foot's toes.
    • Keep your back upright, your shoulders slightly down and back, your chest slightly out, and your abs contracted. Breathe slowly and deeply.
    • Hold the stretch for 10-30 seconds, release it, then repeat 2-3 more times.
    • Always progress through the stretch slowly to gradually increase your range of motion.[14]

    Advertisem*nt

Part 3

Part 3 of 3:

Adjusting the Difficulty

  1. 1

    Step your foot out further if you don’t feel mild tension. Instead of stepping out with your front foot so that your knee is at a 90-degree angle, take a slightly larger step. This way, when you lean forward you’ll have increased tension on your hip flexors.[15]

    • If you feel pain instead of mild tension, though, reduce your step a bit.
    • It’s important to step out further instead of trying to lean further forward with your foot in the same position. During your stretch, your front knee should never extend past the toes of your front foot.
  2. 2

    Raise your opposite hand as another way to increase the intensity. As you lean forward on your left leg, for example, raise your right arm straight up in the air. Then, angle it inward over your head very slightly. Stretching your arm upward will add further tension to your hip flexors.[16]

    • Extend your arm upward, but don’t stretch it up so far that you lose your body positioning for the stretch. Keep your back straight, your shoulders slightly back and down, your chest slightly out, and your abs contracted.
  3. 3

    Do an alternate hip flexor stretch if this one is too challenging. For the alternative stretch, start by lying flat on your back on your exercise mat or towel. Use both hands to pull your left knee up to your chest—come as close to touching your chest as possible without causing pain. Then, extend your right foot so that your right calf is flat on the mat (or is as close as possible without pain).[17]

    • This will mildly stretch your right side but not your left. Make sure to stretch both of your legs evenly.
    • Hold this position for 10-30 seconds, and do 3-4 total stretches per leg.

    Advertisem*nt

Expert Q&A

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit


      Advertisem*nt

      Video

      Tips

      • If you feel discomfort in the knee that’s placed on the floor, place a folded towel beneath it for extra cushioning.

        Thanks

        Helpful1Not Helpful0

      Advertisem*nt

      Warnings

      • Talk to your doctor, physical therapist, and/or trainer before performing this stretch, especially if you have knee pain or balance issues.

        Thanks

        Helpful0Not Helpful0

      • If you feel pain while doing this stretch, stop. If the pain is severe or continues after you stop stretching, contact your doctor.

        Thanks

        Helpful0Not Helpful0

      Advertisem*nt

      Things You'll Need

      • Exercise mat or towel

      You Might Also Like

      The Truth About Mental Health: Separating Myth from FactHow toStop Peeling Lips

      Advertisem*nt

      How toEncourage Big Kids to Wear DiapersHow toGet Rid of ParasitesHow toReduce Carbs at DinnerHow toIdentify Pathological Demand Avoidance in Autistic ChildrenHow toIdentify MeaslesHow toDiscuss an Unplanned Pregnancy With Your SpouseHow toTake ShilajitHow toDo Savasana (Corpse Pose)How toHandle Life With Trigeminal NeuralgiaHow toFix Strawberry LegsHow toKnow if You Are in KetosisHow toBeat Anxiety Naturally

      Advertisem*nt

      More References (8)

      About this article

      How to Do a Kneeling Hip Flexor Stretch: 13 Steps (with Pictures) (28)

      Co-authored by:

      Landis Owens

      Personal Trainer

      This article was co-authored by Landis Owens and by wikiHow staff writer, Christopher M. Osborne, PhD. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 42,428 times.

      2 votes - 100%

      Co-authors: 9

      Updated: June 24, 2021

      Views:42,428

      • Print

      Thanks to all authors for creating a page that has been read 42,428 times.

      Did this article help you?

      Advertisem*nt

      How to Do a Kneeling Hip Flexor Stretch: 13 Steps (with Pictures) (2024)

      FAQs

      How to do a hip flexor stretch step by step? ›

      Hip flexor stretch (kneeling)
      1. Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. ...
      2. Keeping your back straight, slowly push your hips forward. ...
      3. Hold the stretch for at least 15 to 30 seconds.
      4. Repeat 2 to 4 times.

      Where should the upper body be during the kneeling hip flexor stretch? ›

      Take both hands to the top of the right thigh and shift your upper body forward until you start to feel a stretch on the front of the left hip flexor.

      How do you release a tight hip flexor? ›

      Standing Stretch

      Bend your right knee, and bring your right heel up toward your butt. Hold your right foot with the right hand, and gently pull to point your knee toward the floor. You can hold on to a counter or chair with your left hand for balance. Hold for 30 seconds.

      How to release tight hips in bed while sleeping? ›

      Sleeping on your back is considered one of the best sleeping positions for tight hip flexors since it stretches and releases tightness in the flexors. The science behind sleeping on your back lies in the natural curve of the spine.

      How to pop a hip flexor? ›

      Butterfly stretches
      1. Sit up straight with your buttocks firmly touching the floor.
      2. Bend your knees and place the bottoms of your feet together so that your heels touch.
      3. Take a deep breath in to center your stretch.
      4. Gently press your knees down on both sides toward the floor and breathe out. You may hear your hip pop.
      Aug 21, 2018

      What does the butterfly stretch do? ›

      The Key Benefits of the Butterfly Stretch

      After hours of sitting at a desk all day, the butterfly stretch loosens up the tightness in the hips and lower back and improves posture. The stretch also protects against injury and is equally beneficial to runners, cyclers, and strength trainers before and after a workout.

      How to do the kneeling hip flexor stretch? ›

      Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. If you feel discomfort in the front of your knee, place a towel under your knee. Keeping your back straight, slowly push your hips forward. You should feel a stretch in the upper thigh of your back leg and hip.

      What is the starting position when performing hip flexor stretch? ›

      Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.

      How do you stretch your hip and knee flexion? ›

      Stand with your back against a smooth wall or a door that is closed. Stand with your feet hip width apart and slightly in front of you. Slowly bend your knees and slide your back down the wall a comfortable distance. Straighten your knees and return to your starting position.

      How do you stretch to make kneeling easier? ›

      Knee Stretch

      Start with your right leg slightly bent as shown, and with your left leg crossed over the other. Grab the right leg at the back of the thigh and pull toward the chest until the right leg is straight up, but no farther. Hold for five seconds, then return to starting position. Switch legs and repeat.

      References

      Top Articles
      Latest Posts
      Article information

      Author: Saturnina Altenwerth DVM

      Last Updated:

      Views: 5548

      Rating: 4.3 / 5 (64 voted)

      Reviews: 87% of readers found this page helpful

      Author information

      Name: Saturnina Altenwerth DVM

      Birthday: 1992-08-21

      Address: Apt. 237 662 Haag Mills, East Verenaport, MO 57071-5493

      Phone: +331850833384

      Job: District Real-Estate Architect

      Hobby: Skateboarding, Taxidermy, Air sports, Painting, Knife making, Letterboxing, Inline skating

      Introduction: My name is Saturnina Altenwerth DVM, I am a witty, perfect, combative, beautiful, determined, fancy, determined person who loves writing and wants to share my knowledge and understanding with you.