# Kneeling Hip Flexor Stretch

Drop into a half-kneel and press the hips forward to open the front of the back
hip. The go-to release for tight hip flexors after long hours of sitting or
heavy squatting.

- **Category:** Stretching
- **Type:** Static stretch (isometric hold)
- **Targets:** Hip flexors, quadriceps, front of the hip
- **Prescription:** Hold 30 s per side, pressing the hips gently forward
- **Defaults:** 2 × 30 s

## Setup

Kneel on one knee with the other foot planted flat in front, the front knee
stacked over the ankle at about ninety degrees. Rest the hands on the front
thigh. Pad the back knee if needed.

## Execution

1. Tuck the tailbone under to flatten the low back.
2. Ease the hips forward until you feel a stretch across the front of the back
   hip and thigh.
3. Keep the trunk tall and the front shin vertical.
4. Hold and breathe, then switch sides.

## Cues

- Squeeze the glute of the kneeling leg to deepen the hip-flexor stretch.
- Tuck the tailbone first — don't just arch the low back forward.
- Keep the front knee tracking over the foot, not caving inward.

## Common Mistakes

- Letting the front knee drift far past the toes.
- Arching the low back instead of tucking the pelvis and pressing the hips.
- Leaning the whole torso forward rather than shifting the hips.

## Progression

Hands on the front thigh → reach the same-side arm overhead and lean away for
a deeper stretch → add a gentle back-foot lift toward the glute to bring in the
quad.