Crossover Kneeling Hip Flexor Stretch

Muscles worked

Setup

1. Begin in a half-kneeling position with your right knee on the ground and your left foot planted firmly in front.
2. Ensure both knees are bent at approximately 90-degree angles with your torso upright.
3. Engage your core and perform a slight posterior pelvic tilt by tucking your tailbone under.

How to do it

1. Squeeze your right glute and shift your weight slightly forward until you feel a stretch in the front of your right hip.
2. Reach your right arm straight up toward the ceiling, then slowly lean your torso toward the left (crossing over the front leg).
3. Inhale deeply as you reach and lean, then exhale as you hold the peak stretch for 2-3 seconds.
4. Return to the center position with control and repeat for the desired reps before switching sides.

Form checklist

• Keep the glute of the kneeling leg squeezed throughout to stabilize the pelvis.
• Maintain an upright chest and avoid leaning forward at the hips.
• Ensure the front knee stays aligned over the ankle and does not cave inward.
• Avoid arching the lower back as you reach overhead.

Pro tips

• Focus on lengthening the distance between your ribcage and your hip bone to maximize the psoas and oblique stretch.
• Drive the kneeling knee into the floor to create active tension, which helps the hip flexors relax further into the stretch.

Make it harder

• Hold the lateral reach for 30 seconds to transition from a dynamic movement to a deep static stretch.
• Elevate the rear foot on a bench or chair to increase the stretch on the quadriceps.

Frequently asked

What muscles does the crossover kneeling hip flexor stretch work?

The crossover kneeling hip flexor stretch primarily targets the glutes and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the crossover kneeling hip flexor stretch?

The crossover kneeling hip flexor stretch requires no equipment — just your body weight.

Is the crossover kneeling hip flexor stretch good for beginners?

Yes. The crossover kneeling hip flexor stretch is a beginner-friendly movement and a strong foundation to build on.

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