How to do a kneeling hip flexor stretch: a Hinge Health guide

Tight hip flexors are common, especially if you have to sit for long periods of time, whether at a desk, while driving, or doing something else. Over time, tightness can lead to discomfort in your hips and lower back, limiting your mobility and making it uncomfortable to move around. 

The kneeling hip flexor stretch helps lengthen the muscles at the front of your hip. It involves kneeling on one knee with your other foot out in front of you and gently pushing your hips forward until you feel a stretch in the front of your hip. This stretch can help improve your hip flexibility, relieve tension, and support better overall musculoskeletal (muscle and joint) health. 

Read on to learn how to perform a kneeling hip flexor stretch and how to modify it to meet your needs.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What muscles does the kneeling hip flexor stretch work? 

The kneeling hip flexor stretch primarily targets your hip flexors, a group of four muscles along the front of your upper thigh that helps lift your knee toward your chest. The main muscle, which is worked during a kneeling hip flexor stretch, is the iliopsoas, which consists of the psoas major and iliacus muscles. These muscles are responsible for flexing your hip. They tend to become tight from prolonged sitting or repetitive walking, running, or stair climbing. 

The kneeling hip flexor stretch also engages secondary muscle groups such as the rectus femoris, which is part of the quadriceps, and the adductors on your inner thigh.

How do I do a kneeling hip flexor stretch?

• Kneel on a yoga mat (or another soft surface) with one leg out in front of you and your foot flat on the floor. Your other knee should be on the floor, directly below your hip. 

• Tuck your hips and shift forward, keeping your back knee on the floor.

• Keep your chest and head upright as you hold this stretch. 

• Move your hips and knee back to the starting position. 

As you do each rep, you might feel a stretch in the front of your hip and thigh.    

Everyone is different, which is why you may need to modify this exercise to meet your needs.

How do I make a kneeling hip flexor stretch easier?  

• Do a standing hip flexor stretch. Stand tall and take a step forward, bending through your front knee. Then move your hips and knee forward until you feel a nice stretch. 

• Place a cushion under your knee. Place a pillow or some other padding under your knee to reduce the pressure on your knee as you perform the stretch. 

• Reduce your range of motion. Limit how far forward you lean your hips and knee to lessen the intensity of the stretch. 

• Add balance support. Hold on to a stable surface, like a wall or chair, to help with balance and support.  

How do I make a kneeling hip flexor stretch harder? 

• Add a quad stretch. Once in your kneeling position, lift your back foot off the floor and hold your ankle with your hand. Then lean forward to stretch both your quad and hip flexor. 

• Increase your range of motion. Push your hips further forward to deepen the stretch. 

• Add an overhead reach. Extend your arms overhead and lean slightly to the side opposite your kneeling leg to further intensify the stretch.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What are the benefits of a kneeling hip flexor stretch?

The kneeling hip flexor stretch offers several benefits, including:

• Improves hip flexibility. This stretch lengthens tight hip flexor muscles, which can become shortened due to prolonged sitting or inactivity. Shortened hip flexors can limit mobility, contribute to muscle imbalances, and often lead to hip and back discomfort.

• Relieves lower back tension. Stretching your hip flexors helps alleviate pressure on your lower back by reducing the pull that tight hip flexor muscles exert on your pelvis. 

• Enhances posture. Stretching your hip flexors helps counteract the forward-tilted posture that often develops with tight hips. While a forward tilt is not necessarily bad (there’s no such thing as perfect posture), more mobile hips make it easier to stand and change positions. 

• Helps prevent injury. Loosening tight hip flexors may help reduce your risk of strains, particularly during activities involving running or heavy lifting.

• Balances muscle engagement. This stretch helps you engage your core and glutes in everyday activities, which supports your lower back and pelvis.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International Journal of Environmental Research and Public Health, 18(4), 1936. doi:10.3390/ijerph18041936

2. Hatefi, M., Babakhani, F., & Ashrafizadeh, M. (2021). The effect of static stretching exercises on hip range of motion, pain, and disability in patients with non-specific low back pain. Journal of Experimental Orthopaedics, 8(1). doi:10.1186/s40634-021-00371-w