Half-Kneeling Hip Flexor Stretch
hip glute exercises Iliopsoas, rectus femoris
Primary hip flexor stretch. Essential for anterior pelvic tilt correction.
Execution
- Half-kneeling position with the back leg being stretched
- Squeeze the glute of the back leg
- Posteriorly tilt the pelvis
- Shift forward until a stretch is felt
- Hold 45-60 seconds, 3 sets
Cues
- Glute on, ribs down
- Tuck the pelvis, do not arch
- Keep the torso tall
Common Errors
- Lumbar extension
- No glute activation
- Leaning forward
Progressions
- Basic -> Arms overhead -> Rotation -> PNF contract-relax
Related Patterns
- lumbar hyperlordosis
- anterior pelvic tilt
- posterior pelvic tilt
- hip flexor tightness
- squat compensation
- goblet squat pattern
- lower crossed syndrome