Exercise Tutorial: Kneeling Hip Flexor Stretch
Table of Contents
What Is the Kneeling Hip Flexor Stretch?
The kneeling hip flexor stretch is designed to target the muscles in the hip area. It is commonly used to mobilize the hip flexor muscles.
How to Do Kneeling Hip Flexor Stretch
First and foremost, ensure that if you're going to perform this stretch on the floor, you have a yoga mat, a cushion pad, or a similarly soft surface to prevent knee discomfort.
Position one of your knees at a 90-degree angle in front of you, while the other leg is extended behind you, also bent at a 90-degree angle. Aim to maintain an upright posture. The goal here is to extend your hips because, for the majority of the time, your hips are in a flexed position (sitting down). By extending your hips, you encourage them to shift from an anterior pelvic tilt to a posterior pelvic tilt. Finalize the movement by squeezing the back glute and hamstring muscles and pressing the hips forward to maximize the movement. This adjustment will cause your hip flexors and the surrounding muscles to lengthen and mobilize them.
Another option that can be performed follows the same instructions, but this time, you can add a dynamic movement to the half-kneeling hip flexor stretch by incorporating a back-and-forth motion, which we can call a "little hip rock." As a result, my hip flexors go through a varying degree of range of motion, making it a much more dynamic movement if you're prepping for a workout. This is especially beneficial for exercises such as squats, deadlifts, and hip thrusts.
Kneeling Hip Flexor Stretch Muscles Worked
For the kneeling hip flexor stretch, it's important to remember that numerous muscles are involved while performing this movement. Let's start with the primary muscles:
The psoas major and the iliacus constitute the hip flexor muscles. Additionally, the rectus femoris (1 of 4 quadricep muscle) acts as a hip flexor because it runs down the front of the thigh from the hip to the knee.
Other muscles that are engaged include the sartorius muscle, the tensor fasciae latae, the hamstring muscles, and the gluteal muscles.
Remember to keep the front leg's heel on the ground at all times. If you struggle to do this, it might be because you have a dorsiflexion mobility issue, which would require some ankle mobility exercises.
Kneeling Hip Flexor Stretch Benefits
There are numerous benefits to the kneeling hip flexor stretch. Let's start with one of them: it decreases any stiffness in the hip muscles, which is very important. This stiffness is typically caused by prolonged sitting. Considering the average person may sit for about 10 to 12 hours a day, it's important to remember that in this position, your hip flexors are in a state of flexion. Exercises like this combat that by promoting hip extension, which tends to release tension and loosen the hip muscles.
This makes everyday activities easier, such as running, biking, and going up stairs. This exercise improves your range of motion, allowing for greater depth in hip movement. Remember, this exercise also helps to reduce lower back pain, which often occurs due to tight hips, among other factors.
Why Is the Kneeling Hip Flexor Stretch Useful?
It's worth noting that this movement is utilized both as a mobilizing warm-up and in workout routines. The reason for incorporating it as a warm-up, let's say 3 sets of 12 repetitions, is that it allows the exercise to prepare the hips for further exercises. This is because the ball-and-socket joint is being lubricated by the synovial fluid, which provides that warm-up component. Prior to working out, performing this stretch can help open up your hips. Similarly, after working out, it can serve as a static stretch.
Kneeling Hip Flexor Stretch Variations
There are several kneeling hip flexor stretch variations that we'll be discussing. These variations either add upper body motion or involve bending specific parts of the body. Let's explore a couple of these different kneeling hip flexor variations.
Kneeling Hip Flexor Stretch with Overhead Reach
This variation of the half kneeling hip flexor stretch requires the person to fully elevate their hand. Aim for the ear to graze the shoulder. If the right foot is forward, raise the left hand (the hand on the side of the kneeling knee). Maintain a neutral spine as you slowly reach overhead and perform a small side bend, extending slightly to the side.
Couch Stretch
The couch stretch is a variation of the kneeling hip flexor stretch. Once you're in the kneeling position, there are two options:
Flex the back foot: Reach back and try to touch your heel to your glutes.
Use a couch or padded surface: Lie on your back with the knee you want to stretch bent, foot flat on a padded surface (couch, yoga mat, etc.) at knee height.
Important Note: The couch variation is advanced. Be cautious and use proper form to avoid injury.
Couch Stretch with Overhead Reach
Here, we combine both variations. First, we get into the couch stretch. Once in position, we follow it up with an overhead reach.
Kneeling Hip Flexor Stretch Alternatives
Kneeling Hip Flexor Stretch Progressions & Regressions
Let's talk about progressions and regressions for the half-kneeling hip flexor stretch
Regressions
Supine Knee Pull: Lie on your back and hug one knee to your chest, pulling gently.
Side Lying Knee Pull: Lie on your side and pull one knee towards your chest while keeping the other leg straight.
Progression
World's Greatest Stretch: This advanced version mimics the half-kneeling stretch but with the kneeling knee lifted slightly off the ground. Maintain a flat foot on the ground to target the hip flexor and avoid putting strain on the knee.
Here are some additional points to remember:
The 90/90 stretch can be used as a regression for the half-kneeling stretch.
When performing the World's Greatest Stretch, keep your heel on the ground to focus the stretch on the hip flexor.
