The half-kneeling hip flexor stretch targets the psoas and front-hip tissues that often become tight from sitting, running, or compensation around the low back. This exercise helps restore hip extension, reduce stiffness, and support cleaner movement patterns.

How to Perform It:

• Start in a half-kneeling position with one knee down and the opposite foot forward

• Gently tuck your pelvis to engage your core

• Shift forward slightly while keeping your ribcage down

• You should feel the stretch in the front of the hip on the kneeling side

• Move slowly and breathe throughout

Common Mistakes to Avoid:

• Arching the low back to force the stretch

• Leaning too far forward

• Letting the ribcage flare up

• Holding your breath

Recommended Dosage:

• 20–30 second holds or 10–15 light pulses

• 1–2 sets each side

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support better hip mobility and long-term low back health.