Hip flexor stretch on one knee

The benefit of this stretch is that it can target your hip flexor — a very difficult muscle to isolate but one that’s important to stretch because it’s responsible for how you walk and all lower body movement.
If this kneeling stretch is uncomfortable on your knees, try placing a folded towel or pillow under your knee for cushion.
To do this stretch, follow these steps:

1. Kneel on one knee, place your other foot flat on the floor in front of you with your knee bent, and make sure you maintain good posture with your upper body. Make sure that the back foot and leg aren’t turned in. You’ll feel the stretch a little more in your hip flexor if your foot is directly behind your hip.
2. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under. Feel the front part of your hip lengthen. If you don’t feel the stretch, you may have to squeeze your buttocks and tuck your pelvis a little more.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.
4. Repeat on the other side.

A few do’s and don’ts for this stretch:

• Do breathe throughout the stretch.
• Do keep your chest lifted and shoulders back.
• Do keep your shoulders directly over your hips — you want to lengthen the front of your hip, not shorten it.
• Don’t hinge forward at your hip.
• Don’t arch your back; just focus on squeezing your buttocks and tucking your pelvis under.