Omkin
App
Hip OpenersRecovery1 × 45 s per side

Kneeling Hip Flexor Stretch

Lengthen the front of the hips that tighten with long sitting and deep squat work.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s per side
Target areas
Hip flexors, Quads
Equipment
No equipment needed

How to do it

  1. 1Kneel on one knee on a mat with the other foot flat in front, knee over the ankle.
  2. 2Tuck the tailbone under and squeeze the glute of the kneeling leg.
  3. 3Shift the hips slightly forward until you feel a stretch at the front of the back hip.
  4. 4Reach the same-side arm overhead and hold with the ribs down.

BreathingSlow breaths into the belly, lengthening a little more on each exhale.

CautionPad the knee with a folded towel. Do not arch the lower back to go deeper.

More in this category

Track this skill and earn XP in Omkin.

Open the app

Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.