Half-Kneeling Hip Flexor Rock

The dynamic version of the kneeling hip-flexor stretch: from a half-kneeling stance the hips rock forward into the stretch and back out of it, repeated instead of held.

How to do it

1. Kneel on one knee with the other foot flat on the floor in front of you.
2. Tuck the tailbone slightly and brace the trunk so the lower back stays neutral.
3. Rock the hips forward until you feel the front of the back thigh lengthen.
4. Rock back out of the position under control and repeat rhythmically.
5. Switch sides and repeat for the same number of repetitions.

Tips

• Keep the movement in the hips; if the lower back arches, shorten the range.
• Squeeze the glute of the kneeling leg during the forward rock.
• Pad the down knee with a folded mat if the floor is hard.

Muscles

Primary: Hip flexors

Secondary: Glutes (max), Quadriceps