Mobility, warm-up & recovery · Cool-down & stretching · Beginner · ~1 min

Hip-flexor stretch

Lunging repeatedly leaves the front of the hip tight; this restores comfortable extension.

▶ Bulletproof Step-by-step Guide to the Half Kneeling Hip Flexor Stretch" [stretching advice] — [P]rehab (YouTube)

More videos: Half Kneeling Hip Flexor and Quad Stretch (Mobility Doc) · Kneeling Hip Flexor Stretch (MGHOrthopaedics)

Starting position

Half-kneeling on a mat with the back knee padded.

How to do it

1. Tuck the pelvis (tail under) and squeeze the back-leg glute.
2. Shift gently forward until you feel a stretch at the front of the back hip.
3. Hold, then switch sides.

Technique cues

• Tail tucked
• Do not arch the back

Common mistakes

• Arching the lower back
• Lunging too far forward

Easier

Smaller shift.

Harder

Raise the same-side arm overhead.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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