Tenglow
Mobility
How to do the kneeling hip flexor stretch
The kneeling hip flexor stretch has you tuck your pelvis and shift forward, stretching the front of the hip and the thigh on the back-leg side.
How do you do it?
- Kneel on one knee, with a cushion under it if needed, and place the other foot forward.
- Tuck your pelvis under by squeezing your glute.
- Shift your hips gently forward.
- Keep your torso upright.
- Switch sides on the next round.
Breathing: Breathe slowly and steadily as you hold the stretch.
What are the common mistakes?
- Arching your lower back instead of tucking. Squeeze the glute on the kneeling side.
- Pushing too far forward. Shift only until you feel a gentle stretch.
How can I make it easier or harder?
Easier
Cushion under the knee
Harder
Raise the same-side arm and lean back slightly
How does it work in Tenglow?
The kneeling hip flexor stretch is in the main block and switches sides each round. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option.
Back off if you feel a pinch in the front of your hip or any knee pain. This is general fitness information, not medical advice.
Questions about the kneeling hip flexor stretch
Where should I feel the hip flexor stretch?
At the front of the hip on the kneeling side, and sometimes into the front of the thigh. It should feel like a gentle pull. If you feel it in your lower back, tuck your pelvis more and shift forward less.
Why does my knee hurt when I kneel?
Hard floors press on the kneecap. Put a folded towel or cushion under it, which the app lists as the easier option. If the pain is at the joint rather than the pressure on the bone, skip the move.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).