MobilityBack-friendly

Half-Kneeling Hip Flexor Stretch

Opens up tight hips from sitting, which often pull on the lower back.

💪 Hip flexors💪 Quads🏋️ bodyweight

Half-Kneeling Hip Flexor Stretch — start position — Start ↔ end position

Half-Kneeling Hip Flexor Stretch — end position — Start ↔ end position

Step by step

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Setup

Kneel on one knee (use a pad), other foot flat in front.

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Setup: Kneel on one knee (use a pad), other foot flat in front.
Tuck your pelvis under slightly and squeeze the glute of the back leg.
Shift forward a little until you feel a stretch at the front of the hip.
Hold and breathe. Switch sides halfway.

Watch a video demo

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Pre-set checklist

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🛡️ Back safety

•If you feel it in your lower back, you're arching — tuck more and shift less.

✗ Common mistakes

✗Arching the lower back to fake the range
✗Lunging too far forward

Swap options

90/90 BreathingBack-safe

Calms the nervous system and relaxes a guarded back after training.

In your plan

Push Pull Legs Upper Circuit

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