Mobility & stretching
Kneeling hip flexor stretch
Easing the front of the hip — welcome after long periods of sitting.
Beginner Low impact
How to do it
- Kneel on one knee on a mat with the other foot flat in front, both knees at right angles.
- Tuck your tailbone slightly under and squeeze the glute of the kneeling leg.
- Gently shift your hips forward until you feel a stretch at the front of the back hip.
- Reach the arm on the kneeling side up if you like. Hold, breathe, then swap.
Form tips
- A small tuck of the pelvis gives a big stretch.
- Stay tall rather than leaning forward.
Common mistakes
- Arching the lower back.
- Lunging too far forward.
Easier and harder
Make it easier
Do it standing in a split stance holding a chair.
Make it harder
Hold the back foot with your hand for a thigh stretch too (only if comfortable).
