How to perform the kneeling hip flexor stretch

Overview

A simple couch/chair stretch to open tight hip flexors and front-thigh muscles, easing low-back tension and improving hip mobility.

Level

Beginner

Targets

Hip flexors, thighs

Step by Step Instructions

1. Place a sturdy chair or couch in front of you.
2. Kneel beside it with your front leg bent to about 90°.
3. Place your back foot up on the seat/edge of the chair or couch.
4. Keep your torso upright and square your hips forward.
5. Gently lean forward until you feel a stretch along the front of the thigh and hip of the back leg.
6. Hold the stretch for 20–30 seconds while breathing steadily.
7. Ease out, switch legs, and repeat.
8. Perform 3 repetitions per side.

[Video Transcript]

Do you have tight thighs or tight hip flexors? Here’s a simple stretch to help elongate these muscles. You’ll need a chair or a couch. Kneel beside it with your front leg bent to about 90 degrees. Place your back foot up on the chair or couch, then gently lean forward until you feel a good stretch along the front of the thigh and hip of the rear leg. This is an effective stretch for the quadriceps and hip flexors. Hold for 20–30 seconds, and repeat three times on each side.

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