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Exercise handout — move better, feel better.
Hip Flexor Stretch (Half-Kneeling)
Kneeling hip flexor stretch. Tight hip flexors can increase load on the knee.
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
none
Home Options
- bodyweight
No equipment? Try: Pillow under knee
Dosage
2
Sets
30 sec
Reps / Time
0 sec
Rest
20-40 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Kneel on one knee (use pad if needed)
- Front foot flat on floor, knee at 90 degrees
- Hands on front thigh or hips
Step 1 of 4
Tuck your tailbone under (posterior pelvic tilt)
Step 2 of 4
Squeeze back glute
Step 3 of 4
Shift weight gently forward
Step 4 of 4
Feel stretch in front of back hip
Breathing
- Breathe deeply into belly
- Exhale to settle deeper
Form Cues
- Stay tall through spine
- Don't arch low back
- Squeeze glute for deeper stretch
- Keep core engaged
Common Mistakes to Avoid
- Arching the low back
- Leaning trunk forward instead of shifting hips
- Not tucking tailbone
- Kneeling on hard surface without pad
Safety Information
Use knee pad. If kneeling is painful, try standing version.
Progressions
Raise same-side arm overhead, add rotation
Regressions
Less forward shift, standing version
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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.