Exercise guide
Kneeling Hip Flexor
The Kneeling Hip Flexor Stretch places one knee on the floor and the opposite foot in front. Moving the pelvis forward may stretch the hip flexors of the kneeling side and, depending on knee position, part of the quadriceps. The source metadata duplicates quadriceps and omits the hip flexors named by the exercise.
Training context
Keeping the Hip Flexor Stretch Controlled
The stretch should come from a small forward movement of the pelvis rather than a large arch through the lower back. A pad beneath the rear knee can make the position more comfortable.
The front foot should remain flat and far enough forward that the stance feels stable. Use support when balance is uncertain.
Technique overview
Move the pelvis forward without arching
Begin in a half-kneeling stance with both sides of the pelvis facing forward. Gently tighten the glute of the kneeling side and shift the pelvis forward. Stop at a mild stretch along the front of that hip. Return slowly before switching legs.
Treat this as an overview and use a range, pace, and setup you can control.