Hip Flexion (Hands and Knees) Exercise


The Hip Flexion (Hands and Knees) Exercise will open up and free your hip capsules (articular capsules).

The Hip Flexion (Hands and Knees) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


Figure 1.  Hip Flexion (Hands and Knees) Exercise Video.



  • Start on your hands and knees, with your hands directly beneath your shoulders, and your knees under your hips.
  • Pull your belly button into your spine, while maintaining a natural curve in your lower back.
  • Move your hips backwards until you start feeling your pelvis rotating.
  • Return to the start position and repeat for the desired number of repetitions.


Try to hold your pelvis still throughout the range of motion.  Pull your hands back into the ground to help engage your torso.  You should be able to breathe normally throughout this movement.

You should feel it working your lower back and mobilising your hips.


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