Kneeling Hip Flexor Stretch

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Sitting shortens the hip flexors, and short hip flexors drag the lower back into an arch all day. Opening the front of the hip may take a surprising amount of pressure off the back.

How to do it

Kneel on your right knee and place your left foot flat on the floor in front of you.
Bend your left knee to about 90° and keep it stacked over the ankle — not past it.
Square your hips so they both face forward.
Keep your torso upright and brace your core.
Shift your weight gently forward until you feel a stretch in the front of the right hip.
Hold 30 seconds without letting your lower back arch. Switch sides.

Common mistakes

Arching the lower back instead of tucking the pelvis slightly.
Lunging far forward past the stretch.
Letting the front knee drift inward.

Take care

Place a cushion under the down knee if kneeling is uncomfortable.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free

🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Kneeling Hip Flexor Stretch fits in your week — unlocked with your personal plan.

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Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.