Exercises / Hip & gluteal
Half-kneeling hip-flexor stretch with pelvic tilt
- Mobility
- Hip & gluteal
- Foam pad
Gently tuck the pelvis before moving forward to stretch the hip flexors of the kneeling leg.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Two 30-second holds per side were used in the cited study.
Start: Half kneeling
Steps
- Place one knee on a pad and the other foot ahead.
- Tuck the pelvis slightly, as if bringing the belt buckle up.
- Shift forward a little while staying tall; hold, then switch sides.
Cues
- Feel the stretch in the front of the rear hip
- Keep the ribs down
Common mistakes
- Arching the low back
- Lunging far forward
- Resting on a painful knee
Used for
- Limited hip extension
- Hip-flexor mobility practice
Take care (2)
- Use a foam pad and avoid kneeling on a painful knee.
- Keep the trunk controlled and stop if symptoms increase.
Evidence (1)
- In 26 healthy adults, adding posterior pelvic tilt produced a larger immediate reduction in reactive hip-flexor force than a conventional half-kneeling extension stretch.1
Harder
References (1)
- González-de-la-Flor Á, Cotteret C, García-Pérez-de-Sevilla G, Domínguez-Balmaseda D, del-Blanco-Muñiz JA. BMC Musculoskelet Disord. 2024;25:853. Comparison of two different stretching strategies to improve hip extension mobility in healthy and active adults: a crossover clinical trial