Hip Flexor Stretch: Kneeling Lunge Stretch

Overview

The hip flexor stretch lengthens the muscles at the front of the hip — mainly the iliopsoas and rectus femoris — which tighten with prolonged sitting and work hard during running, kicking and stair climbing.

A kneeling lunge version is simple and easy to control. The goal is a mild stretch at the front of the hip, not a deep push into the groin.

Stretch Name

Hip Flexor Stretch (Kneeling Lunge)

Primary Purpose

Ease tightness at the front of the hip
Support comfortable hip extension and walking stride
Complement hip strengthening for runners and active people

Target Muscles

The iliopsoas and other hip flexors at the front of the hip
The rectus femoris at the front of the thigh

Difficulty Level

Beginner

Step-by-Step Instructions

Kneel on a mat with one knee down and the other foot flat on the floor in front of you.
Keep the front knee stacked over the ankle.
Gently squeeze the glute on the kneeling side and tilt the pelvis slightly backward.
Lean forward slowly until you feel a mild stretch at the front of the kneeling hip and thigh.
Hold for 20–30 seconds, breathing normally.
Repeat 2–3 times, then switch sides.

What You Should Feel

A mild stretch at the front of the hip and upper thigh. Stop if you feel pinching in the groin, sharp hip pain or symptoms down the leg.

Common Mistakes

Arching the lower back instead of tucking the pelvis
Leaning so far forward that the stretch becomes a groin pinch
Letting the front knee cave inward or drift forward past the toes
Bouncing or holding the breath

Easier Alternatives

Place a cushion under the kneeling knee
Use a smaller lean and hold where the stretch is mild
Sit on a chair and let one foot rest back on a stool for a supported version
Keep both hands on the front thigh for balance

Progressions

Hold longer (up to 45 seconds)
Add a gentle side lean away from the stretch for a deeper feel
Follow with glute strengthening, such as the hip hinge

Who Should Avoid This

Do not force this stretch through a recent hip flexor strain or groin injury without clearance. If the front of the hip is painful with the stretch, or the groin pinches, stop and get it assessed.

Common Questions

Why do hip flexors get tight?

Prolonged sitting keeps the hip flexors in a shortened position, and running, kicking and stair climbing load them heavily. Tightness alone is not an injury — pain with specific movements matters more.

Should I stretch or strengthen tight hip flexors?

Both can help, but for many people the missing piece is strength and control, not length. Gentle stretching plus progressive hip strengthening (like the hip hinge or clamshell) is usually the better combination.

References

Royal Orthopaedic Hospital NHS. "Exercises for Osteoarthritis of the Hip." https://roh.nhs.uk/services-information/therapy/exercises-for-osteoarthritis-of-the-hip
StatPearls. "Psoas Syndrome." https://www.ncbi.nlm.nih.gov/books/NBK551701/

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.