Hip Exercises

Hip Flexor Stretch

The hip flexors at the front of the hip shorten with prolonged sitting. When tight, they pull the pelvis forward and can contribute to low back and hip pain. The half-kneeling stretch is the most effective way to lengthen them.

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What it does

Stretching the iliopsoas and rectus femoris restores hip extension, which is needed for a normal walking stride and upright standing.

Our physiotherapists use it most often for hip impingement, hip osteoarthritis and lumbar spondylosis, and it features in our lower back pain physiotherapy programmes.

How to do it

Kneel on your right knee on a cushion, left foot flat in front with the knee at 90 degrees.
Tuck your tailbone under and gently squeeze the right buttock.
Shift your weight slightly forward until you feel a stretch at the front of the right hip.
Keep your trunk upright; don't lean back.
Hold 30 seconds and switch sides.

How much

2 to 3 holds per side, once or twice a day.

Common mistakes

Arching the lower back instead of tucking the pelvis.
Lunging too far forward.

Stop and check with us if

You feel pinching deep in the front of the hip. Hip impingement may need a modified position.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

I can't kneel. What else can I do?

Lie on the edge of a bed and let one leg hang off while hugging the other knee.

Why does my back feel better after?

Tight hip flexors pull on the lower spine. Easing them reduces that pull.

Related treatments

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Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.