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Hip Flexors · Beginner

Half-Kneeling Hip Flexor Rock

Controlled half-kneeling rocks that mobilize the rear-leg hip flexors while the pelvis stays stacked.

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Half-Kneeling Hip Flexor Rock demonstration

Exercise overview

Training details

Hip FlexorsGlutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set up in half kneeling with the stretching-side knee on the floor and the other foot forward.
  2. 02Squeeze the glute of the back leg and bring the ribs down.
  3. 03Shift the hips forward a few centimeters until the front of the back hip stretches.
  4. 04Rock back slightly without losing the glute squeeze or arching the lower back.
  5. 05Repeat small controlled rocks, then switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRunners Lunge StretchRelated variationSampson Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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