ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hip Flexor Stretch (Half-kneeling)
Essential hip flexor stretch in half-kneeling position to counteract prolonged sitting.
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 for knee
Dosage
2
Sets
45 sec
Reps / Time
0 sec
Rest
30-60 sec each side
Tempo
Step-by-Step Guide
Set up
- Kneel on one knee, other foot forward
- Pad back knee with towel
- Torso upright
Step 1 of 4
Squeeze the glute of the back leg
Step 2 of 4
Tuck pelvis under (posterior tilt)
Step 3 of 4
Shift weight forward slightly until stretch felt
Step 4 of 4
Hold and breathe
Breathing
- Breathe deeply into stretch
- Exhale to relax deeper
Form Cues
- Squeeze glute, then tuck
- Don't arch low back
- Ribs down
- Breathe into stretch
Common Mistakes to Avoid
- Arching low back
- Not squeezing glute
- Leaning forward from waist
- Bouncing
Safety Information
Pad the back knee. Stop if sharp front hip pain.
Progressions
Add overhead reach, add rotation
Regressions
Smaller shift, more support
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.