ClapMove · clapmove.com
Exercise handout — move better, feel better.
Half-Kneeling Hip Flexor Stretch
A stable kneeling position to stretch the front of your hip. More controlled than standing and allows you to focus on the stretch.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- towel
No equipment? Try: Towel or pad for knee
Dosage
2
Sets
2
Reps / Time
15 sec
Rest
hold 30-45 seconds each side
Tempo
Step-by-Step Guide
Set up
- Kneel on your right knee
- Left foot forward, knee at 90 degrees
- Pad right knee with towel or mat
- Keep torso upright
Step 1 of 7
Squeeze your right glute (kneeling side)
Step 2 of 7
Gently tuck pelvis under (posterior tilt)
Step 3 of 7
Shift hips slightly forward
Step 4 of 7
Keep torso tall and upright
Step 5 of 7
Feel stretch in front of right hip
Step 6 of 7
Hold 30-45 seconds
Step 7 of 7
Switch sides
Breathing
- Breathe normally
- Exhale to relax deeper
Form Cues
- Squeeze glute hard
- Don't lean forward
- Keep ribs down
- Breathe and relax
Common Mistakes to Avoid
- Arching low back
- Leaning forward instead of staying upright
- Not squeezing glute
- Knee not padded
Safety Information
Pad your knee. Don't force into pain. Keep back from arching.
Progressions
Raise arm overhead on stretching side, add rotation
Regressions
Don't shift forward as much
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.