Kneeling Hip Flexor Stretch
The Kneeling Hip Flexor Stretch is a fundamental mobility exercise that targets the iliopsoas and rectus femoris muscles to improve hip extension and posture. By kneeling on one leg and gently tucking the pelvis, this movement helps counteract the tightness and lower back strain often caused by prolonged sitting.
Iridium excludes this mobility exercise from your quad volume landmarks to ensure your Minimum Effective Volume and Maximum Recoverable Volume data remains accurate for actual strength work. The AI analyzes your 7-day workout history to determine if recent lower-body volume warrants targeted hip recovery before or after your main lifts.
Form Cues
- Kneel on one leg with both knees at 90-degree angles
- Squeeze the glute of the kneeling leg to drive the hip forward
- Tuck your tailbone under to create a posterior pelvic tilt
- Keep your chest tall and core engaged throughout
- Breathe deeply into your belly to encourage relaxation
- Don't arch your lower back to push further forward
- Don't let your front knee collapse inward
- Don't lean your upper body forward over your front thigh
- Don't force the stretch to the point of sharp pain
Common Mistakes
- Hyperextending the lower back
- Leaning the torso forward
- Failing to engage the glute
- Relaxing the core muscles
Muscles Worked
This exercise primarily targets the iliopsoas complex, which is critical for hip extension and often becomes shortened from sitting. It also stretches the rectus femoris, the only quadriceps muscle that crosses the hip joint, helping to reduce tension that can pull on the pelvis and contribute to lower back pain.
Primary
Secondary
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