Hip Flexor Stretch (1/2-kneeling)
This is a movement that pretty much everyone can benefit from. That’s right, it's The Half-kneeling Hip Flexor Stretch. This stretch will open the front of your hip so you can make better hip extension and get access to your glutes. This is a great stretch to do before you deadlift and even in between sets to ensure your anterior hip is open and your hip flexing muscles are not blocking you from extending your hips and using your glutes. This is the anti-chair stretch, great for restoring function to your hips after periods of sitting. This is an excellent stretch/drill to open your hips for running, so you can have an efficient gait. This is also a great stretch to open your hips for 1-Arm Push-ups and Military Press. There are 5 muscles that participate in hip flexion, but the one that gets all the attention is the Iliospoas Major. It attaches to your lumbar spine, tightness in this muscle can cause tightness in the lower back. Sometimes, stretching your “hip flexors” can help your lower back feel more free. There are many stretches to lengthen your “hip flexors”, but this one requires you to use your glute, so it is also a glute activation drill that opens the front of your hip. There is lots to gain with this stretch, it requires no equipment, and can be done anywhere. This is a “for the rest of your life stretch”.
8-10 Reps each side/2-3 sets
Kneel down on your right knee with your left foot in front. Position your body so you have 90 degree angles in your knees and hips. Be vertical in your spine. Think of creating a straight line from your ear to your shoulder, to your hip to your knee on the down side. In this half-kneeling position your knees should be about hip width-ish.
Place your hands on your left knee.
Squeeze your right glute and tilt your pelvis up into your ribs.
Push your hips forward while maintaining an upright torso. Be tall. You should feel a stretch on the front of your thigh of the down leg, and into the front of that hip. You can play with placing your toes flat behind your to get more hip stretch, or tucking them to load more stretch into the quad.
Be sure to keep your glute engaged and pelvis tucked to prevent your lower back from arching. Push/lunge forward to find a stretch, pause for a 2 count, back off to neutral, and repeat for reps.
