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Hip Flexor Stretch (Half-Kneel SI Safe)

BeginnerstretchTier T1
Hip Flexor Stretch (Half-Kneel SI Safe)

Modified hip flexor stretch with posterior pelvic tilt to protect SI joint. Tight hip flexors can stress the SI joint.

Targets: SI Joint
Muscles: Hip Flexors

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

  • strap or belt

No equipment? Try: pillow for knee

Dosage

2

Sets

30 sec

Reps / Time

15 sec

Rest

20-40 sec hold each side

Tempo

Step-by-Step Guide

Set up

  • Kneel on one knee with other foot forward
  • Use padding under kneeling knee
  • Start in upright position
  1. Hip Flexor Stretch (Half-Kneel SI Safe) - Step 1 of 5: Tuck pelvis slightly - imagine tilting belt buckle up

    Step 1 of 5

    Tuck pelvis slightly - imagine tilting belt buckle up

  2. Hip Flexor Stretch (Half-Kneel SI Safe) - Step 2 of 5: Maintain this pelvic position throughout

    Step 2 of 5

    Maintain this pelvic position throughout

  3. Hip Flexor Stretch (Half-Kneel SI Safe) - Step 3 of 5: Shift hips forward gently until stretch is felt

    Step 3 of 5

    Shift hips forward gently until stretch is felt

  4. Hip Flexor Stretch (Half-Kneel SI Safe) - Step 4 of 5: Keep torso upright

    Step 4 of 5

    Keep torso upright

  5. Hip Flexor Stretch (Half-Kneel SI Safe) - Step 5 of 5: Hold position and breathe

    Step 5 of 5

    Hold position and breathe

Breathing

  • Breathe slowly and deeply
  • Exhale to sink deeper into stretch

Form Cues

  • Keep pelvis tucked throughout
  • Don't arch low back
  • Stretch should be in front of hip
  • Stay tall through spine

Common Mistakes to Avoid

  • Arching low back instead of tucking pelvis
  • Leaning torso forward
  • Going too deep too fast
  • Letting pelvis tip forward

Safety Information

Stop if front hip pinches. Reduce range if needed.

Progressions

Add overhead reach, increase hold time

Regressions

Reduce depth, use wall for balance

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.