Movement studio · Detailed 3D lesson

Half-kneeling hip-flexor stretch

Stretch · Front of the hip

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Setup

Place one knee on padding and the other foot ahead. Rest your hands lightly on the front thigh and keep the torso upright.

Reduced motion is on. The model stays still until you choose Play; phase buttons let you explore without animation. Not a prescribed exercise duration.

Your guide

Clinical review pending

Shift into the lead leg. Keep the lower back quiet.

The published written guide is shown while the matching demonstration loads. Routine and session links become available after verification.

Practice side: unspecified. The animation is shown as authored; selecting a side does not mirror it.

Stop if kneeling causes knee pain or the front of the hip feels pinched.

Set up, move & return

Set up
Place one knee on padding and the other foot ahead. Rest your hands lightly on the front thigh and keep the torso upright.
Move & hold
Gently tuck the pelvis and engage the back glute. Shift the hips forward toward the lead foot, allowing the front knee to bend while the rear knee stays on its padding. Keep the ribs over the pelvis.
Return
Ease the hips back over the kneeling knee. Release the glute before changing sides.

Form cues & common errors

Keep the front heel and forefoot planted.
Move from the hip without arching the lower back.
Relax the back shin and top of the foot toward the mat.

Easier options

Smaller movement

Choose a smaller shift and use a stable chair for balance. Add knee padding; skip kneeling if it is uncomfortable.

A smaller animation still uses the same starting position. If that position is uncomfortable or unsuitable, choose another movement or seek individual guidance.

Anatomy & focus

Front of the hip. This lesson involves hips, thighs, low back.

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Sources & review

Movement education, not diagnosis. A pain location cannot tell us its cause. These demonstrations have not had qualified clinical review.

HSS · Hip stretches, Kimberly Baptiste-Mbadiwe, PT Model & garment credits

The 12-second demonstration is not a recommended hold time, repetition count or treatment plan. Watching it does not log a completed session.

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Before you try a movement

Use a comfortable range and breathe normally. Stop for sharp or increasing pain, numbness, or tingling. Get individual guidance after injury or surgery.

New bladder or bowel changes, numbness around the groin, or rapidly worsening leg weakness need urgent medical assessment.

Movement education, not a prescription. Choose what is comfortable for you. Clinical review is pending.