Kneeling hip flexor (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Kneeling hip flexor (hold) · Beginner · timed
   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
2. Couch stretch (hold) · Intermediate · timed
   Kneeling quad and hip-flexor stretch: the back knee is on the floor right at the base of a wall (or couch) with the back shin running vertically up the wall, the front foot is planted in a lunge, and the torso is brought