Description of Exercise
-Starting position: kneeling on one leg
-Slightly rotate the leg that you are leaning on by moving the foot of that leg out.
-Tuck your pelvis using your abdominal muscles and buttock muscles.
-You can lean your torso away from the leg that you’re leaning on in order to enhance the stretch.
-Hold the stretch 30 seconds and repeat twice.
-Do the same stretch on the opposite leg.
Importance
The hip flexors are crucial to ensure a proper stride length when running. The psoas is one specific hip flexor. If the hip flexors are too tight, the stride length is limited and increased stress is placed upon the lumbar spine. A general method to assess “normal” hip flexor length is to lie supine (on your back) on a table or bed with one leg hanging off the edge. The knee of the hanging leg is bent to 90 degrees. In this position, you should not feel a stretch of the front thigh. If you do, the musculature is too tight and needs more attention.
Precautions
If you have a history of knee pain, it is advised that you place a pillow under your supporting knee or perform the stretch on a soft surface.
Recommended Repetitions & Progression
2 sets, 30 sec hold
Handout
Kneeling Hip Flexor Stretch
Needed Equipment
None
Difficulty of Exercise (Guide)
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