Hip Flexor Stretch

How to Perform

1. Set up: Kneel on one knee with the other foot flat on the floor in front of you (half-kneeling position). Both knees at 90 degrees.
2. Tuck: Tuck your pelvis under (posterior pelvic tilt) by squeezing the glute of your back leg.
3. Shift: Gently shift your weight forward while maintaining the pelvic tuck. You should feel a stretch in the front of your back hip.
4. Hold: Hold for 30-60 seconds per side. Breathe normally.
5. Deepen: To increase the stretch, raise the arm on the same side as the back knee overhead and lean slightly to the opposite side.

Why This Matters

If you sit at a desk all day, your hip flexors shorten and tighten. This pulls your pelvis into an anterior tilt, which can cause lower back pain and reduce your squat depth. Stretching daily makes a noticeable difference within 2-3 weeks.

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Exercise Mat	Cushions your back knee during the half-kneeling position	Yoga Mad Studio Mat	Read Review
Yoga Blocks	Support your hands to deepen the stretch if flexibility is limited	Yoga Mad Yoga Blocks	Read Review