Kneeling hip flexor (hold)

Postureeasytimedno equipment

In a half-kneeling position the pelvis is first tucked under (posterior tilt) by tightening the abdominals and the back buttock, then moved forward until a stretch is felt at the front of the back hip. The tilt stops the low back from arching, so the hip flexors, often tight with anterior pelvic tilt, are really stretched.

How to do it

1. Kneel on the left knee (on a cushion), top of the left foot on the floor, right foot flat in front; trunk upright, hands on the hips.
2. Tuck the pelvis under: tighten the lower abdominals and squeeze the left buttock so the low back does not arch.
3. Keeping the trunk tall, shift the hips forward until you feel a stretch at the front of the left hip and thigh.
4. Hold 30 seconds, breathing, twice, then switch legs. Avoid if kneeling hurts the knee.

Muscles worked

Supporting: quads, glutes, abs