Stretching
Hip Flexor Stretch
A foundational mobility exercise to counteract the stiffness caused by prolonged sitting and internal hip rotation.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a half-kneeling position with your right knee on the floor and your left foot planted firmly in front of you.
Maintain a tall, upright posture with your hands resting on your front thigh or your hips for balance.
Engage your glutes and tuck your pelvis forward slightly to prevent your lower back from arching.
Shift your weight forward toward your front foot until you feel a gentle stretch in the front of your right hip.
Hold this position for thirty to sixty seconds while maintaining deep, steady nasal breaths.
Slowly return to the starting position and repeat the process on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to gain more range of motion.
- Leaning the torso too far forward instead of staying vertical.
- Failing to engage the glute of the trailing leg.
- Holding your breath or tensing the neck muscles.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.