Mobility / Bodyweight
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.
Bodyweight
beginner
compound
Kneel on one knee with the other foot flat on the floor in front of you.
Tuck the tailbone slightly and brace the trunk so the lower back stays neutral.
Rock the hips forward until you feel the front of the back thigh lengthen.
Rock back out of the position under control and repeat rhythmically.
Switch sides and repeat for the same number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
