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Hips and adductors

Half Kneeling Hip Flexor Stretch with Reach

The Half Kneeling Hip Flexor Stretch with Reach is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 45%, quads (rectus femoris) 25% and obliques 9%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Kneel on a mat with one knee down and the other foot flat in front, both knees bent about 90 degrees.
  2. Squeeze the glute of the kneeling leg and tuck the pelvis slightly.
  3. Shift the hips forward until you feel a stretch at the front of the back hip.
  4. Raise the arm on the kneeling side overhead and lean the torso gently toward the front-leg side.
  5. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Tips

  • Reach up long before you lean, so the side of the trunk opens too.
  • Keep the ribs down while the arm is overhead.

Common mistakes

  • Arching the lower back as the arm goes up.
  • Pushing the hips too far forward so the pelvis tips.
  • Twisting the torso instead of side-bending.

Muscles worked by the Half Kneeling Hip Flexor Stretch with Reach

  • Hip flexors Primary45%
  • Quads (rectus femoris) Primary25%
  • Obliques Secondary9%
  • Lower abs Minor7%
  • Adductors Minor5%
  • Lats (upper) Minor5%
  • Gluteus maximus Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Reaching overhead and across adds the side of the trunk. Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.

Half Kneeling Hip Flexor Stretch with Reach alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Half Kneeling Hip Flexor Stretch with Reach work?

Mainly the hip flexors and quads (rectus femoris). The obliques assist.

Is the Half Kneeling Hip Flexor Stretch with Reach good for beginners?

Yes. The Half Kneeling Hip Flexor Stretch with Reach is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Half Kneeling Hip Flexor Stretch with Reach?

For example the Kneeling Hip Flexor Stretch, Low Lunge and Standing Hip Flexor Stretch. They train mostly the same muscles.

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