How to Do a Kneeling Hip Flexor Stretch: 13 Steps (with Pictures) (2024)

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Co-authored byLandis Owensand Christopher M. Osborne, PhD

Last Updated: June 24, 2021References

1. 1

   Kneel with both knees on top of an exercise mat. Rest your bottom on your heels, and prop yourself up on your toes on the mat. Keep your back upright and rest your hands on your thighs.^[1]

   • If you don’t have an exercise mat, lay out a thick towel instead. It may also help to do the stretch on a soft carpet, mattress, or bed if you have knee problems.
   • There’s no need to hold this position—it simply helps you set your body up properly for the next positioning maneuver. If this starting position is uncomfortable for you, move on as quickly as possible.
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   Lean forward on your palms to support your body weight. Keep your knees and toes on the mat and your back straight, but lean forward and lift your backside off of your heels. You should no longer feel any body weight on your toes.^[2]

   • Your wrists, elbows, and shoulders should all be in alignment and perpendicular to the floor. Bend your elbows only slightly—don't "lock" them in a full extension.
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   Bring your left knee forward so your left thigh is parallel to the floor. Bend your left knee at a 90-degree angle, and place your left foot flat on the mat and directly beneath your left knee. Make sure your thigh is parallel to the floor to maintain proper form. Keep your right knee and toes resting on the mat.^[3]

   • Your left foot should be between your palms on the mat.
   • You can start with your right leg instead if you wish—you’ll be alternating legs back and forth anyway!
4. See Also

   7 Key Hip Flexor Stretches for Tight Hips (Video Demo)

   4

   Lift your palms off the floor and straighten your upper body slowly. Drop your shoulders down and back and puff out your chest slightly, but not so much that you arch your lower back. Keep your arms to your sides momentarily, before repositioning them for the actual stretch.^[4]

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   Place your left hand on your left leg. Lay your palm on your upper leg, just above the bend in your knee. This placement will provide you with added stability.^[5]

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   Place your right hand on your right hip. Lightly grasp your hip bone between your thumb and fingers. This positioning will help prevent you from bending at the waist.^[6]

   • Take 2-3 slow, deep breaths before doing the stretch.

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1. 1

   Lean forward on your left knee until you feel mild tension. Exhale fully, then lean your upper body and upper left leg forward on your left knee. Put your weight on your left foot and keep your back straight while you’re stretching.^[7]

   • Your aim is to stretch until you feel mild tension in your hip flexors, which are in the front of your thigh. Don't extend your left knee beyond your toes on your left foot.^[8]
   • Tighten your abdominal muscles, hold your shoulder blades slightly down and back, and keep your chest slightly puffed out.
   • You can keep your right toes curled under your right foot and on the floor if you wish. However, you may find it more comfortable to extend your right foot back so that the top of it is touching the mat.
2. 2

   Hold the stretch for 10-30 seconds, breathing comfortably. You should aim for 30 seconds, but it may take a few stretching sessions to reach that goal.^[9] You will feel the stretch in your upper right thigh—if it becomes painful to hold, release the stretch.^[10]

   • Remain still during the stretch. Don’t rock back and forth.
   • As you get more comfortable doing this stretch, aim to hold it for 45–60 seconds at a time.^[11]
3. 3

   Release the stretch while keeping your left foot forward. Inhale deeply and lean back into your upright position. Keep your abs contracted. Wait 5-10 seconds, then do another stretch on your left leg.^[12]

   • Do 3-4 stretches on your left leg before switching to your right leg. Or, if you wish, you can alternate legs until you’ve done 3-4 stretches on each.
4. 4

   Return to your hands and knees, then stretch on your right leg. Place your palms on the floor to either side of your left foot. Step forward with your right foot while you keep your left knee on the floor. Then, put your right leg in position for the stretch. To recap:^[13]

   • Put your right hand on your upper right leg, and your left hand on your left hip.
   • Lean forward on your right leg until you feel mild tension in your hip flexors, but don't extend your right knee past your right foot's toes.
   • Keep your back upright, your shoulders slightly down and back, your chest slightly out, and your abs contracted. Breathe slowly and deeply.
   • Hold the stretch for 10-30 seconds, release it, then repeat 2-3 more times.
   • Always progress through the stretch slowly to gradually increase your range of motion.^[14]

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1. 1

   Step your foot out further if you don’t feel mild tension. Instead of stepping out with your front foot so that your knee is at a 90-degree angle, take a slightly larger step. This way, when you lean forward you’ll have increased tension on your hip flexors.^[15]

   • If you feel pain instead of mild tension, though, reduce your step a bit.
   • It’s important to step out further instead of trying to lean further forward with your foot in the same position. During your stretch, your front knee should never extend past the toes of your front foot.
2. 2

   Raise your opposite hand as another way to increase the intensity. As you lean forward on your left leg, for example, raise your right arm straight up in the air. Then, angle it inward over your head very slightly. Stretching your arm upward will add further tension to your hip flexors.^[16]

   • Extend your arm upward, but don’t stretch it up so far that you lose your body positioning for the stretch. Keep your back straight, your shoulders slightly back and down, your chest slightly out, and your abs contracted.
3. 3

   Do an alternate hip flexor stretch if this one is too challenging. For the alternative stretch, start by lying flat on your back on your exercise mat or towel. Use both hands to pull your left knee up to your chest—come as close to touching your chest as possible without causing pain. Then, extend your right foot so that your right calf is flat on the mat (or is as close as possible without pain).^[17]

   • This will mildly stretch your right side but not your left. Make sure to stretch both of your legs evenly.
   • Hold this position for 10-30 seconds, and do 3-4 total stretches per leg.

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