Crossover kneeling hip flexor stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Iliopsoas, Quadriceps Femoris

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Begin in a lunge position with your right foot on the floor and your left knee on the floor, ensuring both legs are bent at 90 degrees.
2. Engage your core and rotate your torso towards your right leg, placing both arms straight and pulling on the outside of your right thigh.
3. Gently push your hips forward while keeping your back straight to stretch.
4. Hold this position for the desired duration, then switch sides and repeat.

Form tips

• Ensure your front knee is aligned over your ankle to avoid unnecessary strain on your knee joint.
• Perform the stretch with control to avoid overextending your hip flexors.
• Breathe deeply and steadily throughout the stretch, inhaling through your nose and exhaling through your mouth.