FlexibilityBeginnerHip flexorsQuadricepsGlutes
Movement atlas
Half-kneeling hip flexor stretch
Étirement des fléchisseurs de hanche en demi-agenouillement
Quick read
- Category
- Flexibility
- Difficulty
- Beginner
- Muscles
- Hip flexors, Quadriceps
- Equipment
- Bodyweight
Description
From a half-kneeling position, gently tuck the pelvis and squeeze the rear glute before shifting the hips forward.
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Instructions
- 1Set up in a half-kneeling position with the front foot flat, the back knee below the hip, and the pelvis facing straight ahead.
- 2Gently tuck the pelvis, squeeze the rear-leg glute, and shift the hips forward a few centimetres without arching.
- 3Breathe slowly in a moderate stretch at the front of the rear hip, then switch sides.
Common Mistakes
- Arching the lower back and tipping the pelvis forward to create false range.
- Rotating the pelvis or lunging forward abruptly until the knee or groin hurts.
Tips
- Set up in a half-kneeling position with the front foot flat, the back knee below the hip, and the pelvis facing straight ahead.
- Gently tuck the pelvis, squeeze the rear-leg glute, and shift the hips forward a few centimetres without arching.
- Breathe slowly in a moderate stretch at the front of the rear hip, then switch sides.
Equipment
Bodyweight
Variations
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