Mobility
Hip Flexor StretchRegangan Fleksor Pinggul
A kneeling stretch for the front of the hip, which gets tight from long hours of sitting.
How to do it
Setup. Kneel on one knee with the other foot forward, both knees at 90 degrees. Use a cushion under your knee.
- Tuck your tailbone under and squeeze the glute of the kneeling leg.
- Shift your hips forward slightly until you feel a stretch at the front of the hip.
- Hold for 30 to 45 seconds and switch sides.
Most common mistake
Arching your lower back to fake a deeper stretch.
Coach's tip
Raise the arm on the kneeling side overhead to feel it more.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 2 sets | 30s each reps | 15s |
| Intermediate | 2 sets | 30s each reps | 15s |
| Advanced | 3 sets | 45s each reps | 15s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places hip flexor stretch on the right days with the right volume for your level.
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