Hip Flexor Stretch (Kneeling Lunge)
Lengthens the hip flexor muscles, which commonly shorten with prolonged sitting and can contribute to an anterior pelvic tilt and increased lumbar spine strain when significantly tight.
Duration
3-5 minutes
Calories
5-8 kcal
Reps × Sets
2-4 reps per side × 1 set
Rest
15-20 seconds between reps
Benefits
Muscles Involved
Iliopsoas, Rectus femoris
Equipment Required
Exercise Mat
Step-by-Step Instructions
- 1Kneel on one knee (using a cushion for comfort), with the other foot planted in front, knee bent at 90 degrees.
- 2Keeping your torso upright, gently shift your weight forward until you feel a stretch in the front of the hip of the kneeling leg.
- 3Tuck your pelvis slightly under to increase the stretch if comfortable.
- 4Hold for 10-30 seconds, then switch sides.
Breathing: Breathe slowly and continuously throughout the hold.
Common Mistakes
- Arching the lower back to increase the forward lean instead of shifting the hips forward directly
- Leaning the torso forward rather than shifting the hips
Safety Tips
- A cushion under the kneeling knee genuinely improves comfort and allows better focus on the stretch itself
Contraindications — Do Not Do This Exercise If
- Recent hip surgery, before surgeon clearance
- Acute hip flexor strain
Stop Immediately If
- Sharp hip or groin pain
- Knee pain in the kneeling leg
Progressions
Harder (Progression)
Raise the back arm overhead on the same side as the kneeling leg for an added stretch.
Easier (Regression)
Perform standing with a smaller step-back lunge position.
Scientific Evidence
Hip flexor stretching is a standard flexibility exercise for addressing postural tightness from prolonged sitting, consistent with ACSM's general flexibility recommendations for healthy adults.¹
Genuinely useful for almost anyone with a desk job, and a natural complement to core strengthening work. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.