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The Kneeling Hip Flexor Stretch is an excellent exercise to loosen and stretch the hip flexors, especially for those who sit a lot, run or experience tension in the hips and lower back. The exercise helps increase flexibility and improve mobility in the hips.

How to Perform the Kneeling Hip Flexor Stretch Correctly

Here's a step-by-step guide on how to properly perform the Kneeling Hip Flexor Stretch :

  1. Start in a kneeling position with your right knee on the floor and your left foot flat on the floor in front of you at a 90-degree angle.
  2. Keep your back straight and tighten your abs.
  3. Gently push the hip forward until you feel a stretch in the right hip flexor.
  4. For a deeper stretch, you can reach your right arm up towards the ceiling and lean slightly to the left.
  5. Hold the stretch for 20-30 seconds and repeat on the opposite side.

Typical mistakes in Kneeling Hip Flexor Stretch

To avoid injury and get the most out of the stretch, you should avoid the following typical mistakes:

  • Overflexion of the lower back : Many overbend the lower back when they push the hip forward. Keep the core tight and the back neutral.
  • Too high knee lift : Keep the knee stable and lower the body so that the stretch focuses primarily on the hip flexors.
  • Tense Shoulders : Be sure to keep your shoulders relaxed and breathe calmly into the stretch for optimal effect. Variations and Adjustments for the Kneeling Hip Flexor Stretch

Depending on your comfort level and desired intensity, you can try different variations of the Kneeling Hip Flexor Stretch :

  • Extended arm variation : For a deeper stretch, you can reach both arms up towards the ceiling and lean back slightly.
  • Foam roller under the knee : If you experience discomfort in the knee, you can place a foam roller or pillow under the knee for extra support and comfort.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds per side and repeat 2-3 times. The exercise can be performed daily or as a pre-workout warm-up to improve hip flexibility and reduce tension.

Breathing during the exercise

Remember to breathe deeply during the entire stretch. Inhale as you enter the stretch and exhale slowly as you hold the pose. This helps your muscles relax and deepens the stretch.

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