Hip Flexor Lunge Stretch
In a kneeling lunge position with the rear knee on the ground, you drive the hips forward and slightly tuck the pelvis to bring the iliopsoas and rectus femoris to end range. Sustained holds of 60 to 90 seconds begin to change resting length of the hip flexors — the primary driver of anterior pelvic tilt and lower back compression.
How to do it
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1. Start in a half-kneeling position with your right knee on the ground and left foot forward, knee bent at 90 degrees.
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2. Keep your torso upright and core engaged, then shift your hips forward until you feel a stretch in the front of your right hip.
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3. Gently tuck your pelvis under by engaging your glutes and lower abs to deepen the stretch on the iliopsoas.
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4. Maintain neutral spine alignment—avoid arching your lower back or leaning backward.
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5. Hold this position for 60–90 seconds, breathing steadily throughout.
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6. Switch legs and repeat on the left side.
Benefits
- Lengthens tight hip flexors that pull the pelvis forward and compress the lower back
- Reduces anterior pelvic tilt and restores neutral spine alignment
- Decreases lower back pain and improves posture by restoring hip mobility
Common mistakes
- Arching the lower back instead of tucking the pelvis—this reduces stretch effectiveness and compresses the spine further
- Rushing the stretch or not holding long enough; sustained 60–90 second holds are needed to change resting muscle length
- Leaning the torso forward or sideways, which shifts tension away from the hip flexors
Target areas
Good for
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