Kneeling Hip Flexor Stretch

by Anthony Carey, MA

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The kneeling hip flexor stretch is a static flexibility exercise for both the one- and two-joint hip flexor muscles. Start on one leg with your left leg being the back leg. Make sure the left heel is directly in line with your left hip. Prior to beginning the movement, do a posterior tilt to the pelvis, tucking the tailbone under and removing any lordosis in your low back. Hold that there and move your pelvis forward, bringing the right knee toward the right toe, only as far as you can go while maintaining that lack of lordosis or stabilization in your low back. At that point, the stretch will increase through those hip flexors in the front. You would progress by doing a little bit of hip rotation from this position, so you circumduct your pelvis around your fixed femur, which hits the hip flexors in a lot of different angles and a lot of different dimensions in space. Start clockwise and then reverse directions and go in counterclockwise position. If you want to regress this exercise, you'll want to provide some external stability. Get a chair next to the front leg and focus more on the actual stretch and worry less about balancing side to side in this position.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.