The dynamic version of the kneeling hip-flexor stretch: from a half-kneeling stance the hips rock forward into the stretch and back out of it, repeated instead of held.
What this exercise works
Muscles
hip flexors · gluteus maximus · quadriceps
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Kneel on one knee with the other foot flat on the floor in front of you.
Tuck the tailbone slightly and brace the trunk so the lower back stays neutral.
Rock the hips forward until you feel the front of the back thigh lengthen.
Rock back out of the position under control and repeat rhythmically.
Switch sides and repeat for the same number of repetitions.
Technique cues and common mistakes
Keep the movement in the hips; if the lower back arches, shorten the range.
Squeeze the glute of the kneeling leg during the forward rock.
Pad the down knee with a folded mat if the floor is hard.
From guide to workout
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