Stretch

Kneeling Hip Flexor Stretch

The half-kneeling lunge is the friendliest way to open hips that spend eight hours folded at ninety degrees. Tight hip flexors tug on the lower back all day - freeing them up is one of the highest-value stretches a desk dad can do.

BeginnerNo equipment~3 min

Demonstration

Hold

30s

Per side

×1

Best for

MorningPost-deskPre-workout

How to do it

  1. 1

    Kneel on your right knee with your left foot planted in front, both knees at about 90 degrees.

  2. 2

    Stack your torso tall over your hips and squeeze your right glute.

  3. 3

    Tuck your pelvis slightly, then shift your whole body a couple of inches forward.

  4. 4

    Feel the stretch across the front of the right hip - not in the lower back.

  5. 5

    Raise your right arm overhead for a deeper line of stretch if it feels good.

  6. 6

    Hold, breathe, then switch sides.

Common mistakes

  • Arching the lower back and calling it a hip stretch
  • Lunging far forward instead of tucking the pelvis and shifting slightly
  • Forgetting the glute squeeze, which is what unlocks the stretch

Dad tips

  • Kneel on a folded towel or pillow to keep the knee happy.