Half-Kneeling Hip Flexor Stretch
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
Long hours of sitting keep the hip flexors in a shortened position. Tight hip flexors can tilt the pelvis forward and add strain on the lower back.
The key is the pelvic tuck and glute squeeze: without them, people tend to arch the back and miss the stretch. The Thomas stretch is a lying alternative, and both suit low back pain routines.
Step-by-Step Instructions
- Kneel on your right knee on a cushion or folded towel, with the left foot flat in front and both knees bent at about 90 degrees.
- Stand tall and place your hands on your hips or hold a chair for balance.
- Tuck your tailbone under (flatten your lower back) and squeeze your right buttock.
- Keeping that tuck, shift your weight slightly forward until you feel a stretch at the front of the right hip. Hold for 30 seconds.
- Ease back, then repeat. Switch sides.
Key Form Cues
- Tuck first: Tilt the pelvis back before you move forward.
- Squeeze: Tighten the buttock of the kneeling leg.
- Small shift: You only need to move a few centimeters forward.
How much to do
Hold for 30 seconds, 3 times on each side, once or twice a day.
Progression & Regression
Regression (Make It Easier)
- Do the stretch standing in a short lunge with a hand on a chair
- Use a thicker cushion under the knee
- Try the Thomas stretch lying on a bed
Progression (Make It Harder)
- Reach the arm on the kneeling side up overhead
- Add a gentle side bend away from the kneeling leg
- Hold for 45 to 60 seconds
Who it suits, and who should check first
Good fit for: tight hip flexors, people who sit for long periods, and low back pain or hip stiffness routines.
Check with your clinician first if: you have knee pain when kneeling, recent hip or knee surgery, or pain at the front of the hip that is sharp.
Precautions
Protect the kneeling knee.
- Always pad the kneeling knee.
- Do not arch your lower back to go further; keep the pelvis tucked.
- Hold a chair or wall if your balance is unsteady.
- Stop and consult your provider if: you feel sharp pain at the front of the hip or groin, pain in the kneeling knee, or low back pain that spreads down the leg.
Frequently asked questions
Why don’t I feel the stretch?
Most often the pelvis is not tucked. Flatten your lower back and squeeze the buttock before shifting forward.
Can tight hip flexors cause lower back pain?
They can add strain on the lower back in some people, especially those who sit a lot. Stretching usually works best alongside strength exercises such as the glute bridge.
What if kneeling hurts my knee?
Use extra padding, or do the stretch standing in a short lunge with a hand on a chair.
Video: Hospital for Special Surgery on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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