mobility
Half-Kneeling Hip Flexor Stretch
Warmup, no need to log this.
Works in
home, gym, calisthenics
Equipment
none
Primary muscles
hip flexors, quads
Why do it
A warmup and mobility staple, especially if you sit a lot. Tucking the pelvis and easing the hips forward stretches the tight hip flexors that shut your glutes down and round your squat. Loosening them here makes everything from squats to sprints move better. Ease in, do not force it.
How to do it
Kneel on one knee with the other foot planted in front, forming right angles at both legs. Tuck the pelvis under and shift the hips forward until a stretch is felt at the front of the down-leg hip. Hold and breathe, then switch sides.
What the science says
A review of cohort studies covering over a million people found that just 30 to 60 minutes a week of muscle-strengthening work was linked to a 10 to 17 percent lower risk of dying early and of heart disease, cancer and diabetes (Momma et al., 2022, British Journal of Sports Medicine).