The 45° Half Kneeling Hip Flexor Stretch: Advanced Hip Mobility Exercise

Hip mobility is essential for overall performance, whether you’re an athlete or someone looking to reduce discomfort in daily activities. Today, we’re exploring the 45° Half Kneeling Hip Flexor Stretch, an advanced mobility exercise that targets both the hip flexor complex and adductors, providing comprehensive hip opening benefits.

Watch the video below on how to maximize this exercise.

What You’ll Need

For this exercise, you’ll need:

• An exercise mat or pad for knee comfort
• Alternatively, a pillow or soft carpet will work for home practice

Understanding the Benefits

The 45° Half Kneeling Hip Flexor Stretch specifically targets:

• The hip flexor complex
• Adductor muscles (inner thigh)
• Potentially improves low back comfort
• Enhances overall hip mobility and function

Step-by-Step Instructions

Starting Position

1. Begin in a half-kneeling position with one knee on the mat
2. Position your front leg at a 45° angle from your body (rather than directly in front)
3. Keep your back toe dug into the ground
4. Ensure your hip is positioned forward

Proper Form

1. Allow your front foot to remain in a natural position – not forced straight or excessively pointed outward
2. Maintain an upright posture – avoid excessive arching or rounding of the back
3. For stability and proper tracking, you can place your hand inside your front knee

Execution

1. Lean your body toward the angle of your front foot and leg
2. Breathe: Inhale to prepare, exhale as you sink deeper into the stretch
3. You should feel the stretch primarily in the hip flexor of your back leg
4. You may also feel stretching in the adductor muscles and potentially in the groin of both legs

Movement Options

You have two effective approaches to this stretch:

Option 1: Dynamic Rocking

• Lean forward into the stretch
• Return slightly
• Rock forward again, trying to increase range with each repetition

Option 2: Static Hold

• Sink into the position
• Hold while focusing on your breathing
• Use exhales to gradually deepen the stretch

Recommended Programming

As a Standalone Mobility Drill

• 3-4 sets per side
• Focus on improving range of motion with each set

For Dynamic Rocking Approach

• Perform 3-5 quality rocks per side
• Focus on breath control: inhale as you prepare, exhale as you sink deeper

For Static Hold Approach

• Hold for 30-45 seconds per side
• Concentrate on maintaining proper alignment throughout

When to Implement This Exercise

This versatile mobility drill can be effectively incorporated into your routine in several ways:

As a Daily Mobility Practice

• Perform anytime to improve hip and low back comfort
• Ideal for addressing tightness from prolonged sitting

As Part of Your Warm-Up

• Excellent preparation before:
  • Strength training (squats, deadlifts)
  • Lower body workouts
  • Athletic activities involving running or jumping

As a Movement Filler

• Pair with strength movements like squats, deadlifts, cleans, or snatches
• Use between sets of plyometrics or running drills
• Maximizes rest periods while improving mobility

Key Technique Points

• Maintain an upright torso throughout the movement
• Ensure your front knee tracks properly (not collapsing inward)
• Focus on feeling the stretch in the hip flexor of your back leg
• Use your breathing to enhance the stretch (exhale to deepen)
• Progressively work to increase your range of motion

Conclusion

The 45° Half Kneeling Hip Flexor Stretch is an advanced mobility exercise that effectively targets the hip flexor complex and adductors. By incorporating this movement into your routine—whether as a standalone drill, warm-up component, or filler between sets—you’ll be working toward improved hip mobility, potentially reduced low back discomfort, and enhanced overall movement quality.

Give this exercise a try and experience the benefits of improved hip mobility in your training and daily activities. Remember that consistency is key when working on mobility improvements, so aim to include this exercise regularly in your movement practice.