Kneeling Hip Flexor Lunge Stretch

A static stretch held after your workout in a kneeling lunge to lengthen the hip flexors at the front of the pelvis and the front of the thigh.

Stretching · Recommended Sets: Hold 30 seconds x 2 reps each side · Quadriceps

Kneeling Hip Flexor Lunge Stretch — Points to Check Today

  • Squeeze the glutes to set the pelvis — Without leveling the pelvis, the hip flexors won't lengthen properly. (Just arching the lower back and pushing the belly forward)
  • Don't let the front knee pass the toes — If the knee drives forward, it strains the knee joint. (Letting the front knee push well past the toes as you push the hips)
  • Pad the floor if the down knee hurts — A sore knee makes it hard to hold the position long. (Kneeling on a hard floor and toughing out the pain)

Kneeling Hip Flexor Lunge Stretch — How to Do It / If You're New

  1. Place one knee on the floor and step the other foot forward, bending that knee to 90 degrees.
  2. Keep your torso upright and squeeze your glutes slightly to set your pelvis level.
  3. Slowly push your hips forward and stop where you feel a pull at the front of the hip and upper thigh of the back leg.
  4. Hold for 30 seconds, then switch legs and repeat the same on the other side.