hip flexor stretch

Set-up

• Half-kneel with the front knee over the ankle and the back knee padded.

• Hips square to the front; torso tall, ribs down.

• Hands rest lightly on the front thigh.

Steps

1. Tuck & brace: Gently brace your core and tuck your tailbone under (posterior pelvic tilt) by squeezing the back-leg glute. You can press your hands into the front thigh to help keep the tuck.

2. Glide forward: Keeping the tuck, shift your hips 1–2 inches forward until you feel a stretch in front of the back hip. Do not arch your low back.

3. Hold & return Hold 2–3 seconds, breathe, then return to the start. Repeat, then switch sides.