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Exercise handout — move better, feel better.
Lunge Hip Flexor Mobilization
Hip extension mobility targeting front of hip in half-kneeling position. Essential for reversing prolonged sitting effects.
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: Pad or towel for knee
Dosage
2
Sets
45 sec
Reps / Time
15 sec
Rest
30-45 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Kneel on one knee with other foot forward (half-kneeling)
- Back knee on pad or folded towel
- Torso upright, hands on hips or front thigh
Step 1 of 4
Squeeze the glute of the back leg
Step 2 of 4
Tuck pelvis slightly (posterior tilt)
Step 3 of 4
Shift weight forward gently until stretch in front of back hip
Step 4 of 4
Hold position while breathing
Breathing
- Breathe deeply throughout hold
- Exhale to deepen stretch slightly
Form Cues
- Squeeze glute before shifting forward
- Keep torso tall - don't lean forward
- Tuck tailbone slightly
- Breathe into the stretch
Common Mistakes to Avoid
- Arching low back instead of tucking
- Leaning torso forward
- Not engaging glute
- Bouncing in stretch
Safety Information
Pad the back knee. Stop if front knee pain occurs.
Progressions
Add overhead reach, rotate toward front leg
Regressions
Smaller shift forward, use chair 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.