Move · Videos · Mobility · 13 min

Hip Flexor Mobility Follow-Along

Hip Flexor Mobility Follow-Along — video by Strength Side Play · 12:48

Video by Strength Side on YouTube · Open on YouTube

One-minute stations to open the front of the hip after lots of sitting: half-kneeling hip flexor stretch, fire hydrants, kneeling quad stretch, donkey kicks, a rotating hip flexor stretch and crab presses.

  • 13 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 7

Tap a time to watch that step in the video.

  1. Half-kneeling hip flexor stretch: squeeze the glute, tuck the pelvis and push the hip forward; a minute each side. 0:12
  2. Fire hydrants on all fours: lift the knee out to the side and hold for five seconds, about six each side. 2:10
  3. Kneeling quad stretch: hold the back foot and ease the heel in without arching; a wall or chair helps balance. 3:48
  4. Donkey kicks: on all fours, lift the heel toward the ceiling, knee bent, hold 2 to 3 seconds, 8 to 10 each side. 5:52
  5. Rotating hip flexor stretch: half-kneeling, hips square, turn away and reach back for the heel; each side. 8:02
  6. Crab presses: hands behind the hips, lift the hips and squeeze the glutes and shoulder blades, 10 times. 10:18
  7. Finish: sit back on your heels and lean back a little, glutes squeezed, to check how the front of the hips feels. 11:20

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the glute and tuck the pelvis under before pushing the hip forward
  • Only pull the heel in as far as you can without arching the lower back
  • Use a chair or wall behind you if the kneeling quad stretch is wobbly

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadall fours holds, crab presses
  • Wrists & hands takes loadhands on floor in all fours and crab presses
  • Hips takes loadheld hip flexor stretches, fire hydrants, donkey kicks
  • Knees takes loadkneeling on one knee, heel-to-butt quad stretch
  • Lower back movesholding pelvic tilt, crab press, lean back on heels
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Use a chair or wall for balance in the kneeling quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Strength Side; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety