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Half-kneeling hip flexor stretch

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How to stretch your hip flexors

How to do a kneeling hip flexor stretch correctly, how long to hold it, and why it helps people who sit or stand for long shifts.

Written by Joshua Baskin, founderLast reviewed 2 min readHow we check facts

The short version

  • Kneel in a lunge, tuck your pelvis, and shift forward gently.
  • Hold 20 to 30 seconds and breathe; repeat 2 to 4 times per side.
  • Stretch after activity or as part of a cool-down.

The hip flexors run across the front of your hip. Long hours of sitting, driving or standing can leave them feeling tight. A gentle, regular stretch can help your range of motion.

When to stretch

Research suggests longer static stretches right before power or speed work can slightly reduce performance, while shorter stretches have little effect. Many people stretch after training or in a separate session. A dynamic warm-up is better before training.

Step by step

  1. Kneel on your right knee (use a pad), left foot forward in a lunge.
  2. Tuck your tailbone under slightly, as if zipping up tight jeans.
  3. Shift your hips forward until you feel a stretch at the front of the right hip.
  4. Raise your right arm overhead to increase the stretch if comfortable.
  5. Hold 20 to 30 seconds, breathing slowly. Switch sides.

Common mistakes and fixes

  • Arching the low back. Fix: tuck the pelvis first; move forward less.
  • Bouncing. Fix: hold still.
  • Pain at the knee. Fix: add padding or do it standing.

Do this today

Do 2 holds of 30 seconds per side at the end of your day.

Questions people ask

How long should I hold a hip flexor stretch?

20 to 30 seconds, repeated 2 to 4 times per side.

Should I stretch before a workout?

A dynamic warm-up is usually better before training; static stretches fit well after.

Is it good for back pain?

Some people find it helps. With current back pain, ask a clinician.

Sources

  1. NHS. Flexibility exercises. Checked October 9, 2026.
  2. Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence. Appl Physiol Nutr Metab, 2016. Checked October 9, 2026.
  3. American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining fitness in adults. Med Sci Sports Exerc, 2011. Checked October 9, 2026.

Education only. Not medical advice. Confirm with your clinician.

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