Kneeling Hip-Flexor Lunging Stretch
Improve ankle mobility with this simple self-mobilization exercise. Perfect for athletes and anyone seeking better range of motion!
The Kneeling Hip-Flexor Lunging Stretch mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Kneeling Hip-Flexor Lunging Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris)
Kneeling Hip-Flexor Lunging Stretch Variations and Alternatives
How to do the Kneeling Hip-Flexor Lunging Stretch
Setup
Start in a half-kneeling position on a mat, with one knee on the floor and the other foot planted flat in front of you.
Movement
Keep your torso upright and core engaged.
Gently shift your weight forward, pushing your hips toward the front heel.
You should feel a deep stretch in the front of the hip of the leg that is on the ground.
Hold this position for the recommended duration, breathing deeply throughout.
To intensify the stretch, gently squeeze the glute muscle of the kneeling leg.
Tips
Ensure your front knee does not collapse inward; keep it aligned with your ankle.
Avoid arching your lower back excessively; keep your pelvis tucked slightly.
Kneeling Hip-Flexor Lunging Stretch FAQs
What muscles does the Kneeling Hip-Flexor Lunging Stretch work?
The Kneeling Hip-Flexor Lunging Stretch mainly works the core, with help from the quads. The main muscles are the iliopsoas.
What equipment do you need for the Kneeling Hip-Flexor Lunging Stretch?
None. The Kneeling Hip-Flexor Lunging Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Hip-Flexor Lunging Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Hip-Flexor Lunging Stretch variations and alternatives?
Similar exercises include the Standing Overhead Shoulder Back-Bend Stretch, Ankle Circle, Ankle Dorsal Flexion and Ankle Plantar Flexion.
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