Hip Flexor Stretch (Kneeling, Back Foot Elevated) Exercise


The Hip Flexor Stretch (Kneeling, Back Foot Elevated) Exercise is a great stretch for lengthening the muscles in the front part of your thigh and hip, especially the psoas major, which plays a crucial role in a great golf swing.

The Hip Flexor Stretch (Kneeling, Back Foot Elevated) Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Hip Flexor Stretch (Kneeling, Back Foot Elevated) Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires an exercise bench, box or step.


Figure 1.  Hip Flexor Stretch (Kneeling, Back Foot Elevated) Exercise Video.



  • Start by half kneeling (one knee and one foot on the ground), with your back knee on a soft mat or pad, and your back foot in line with your knee and elevated on a bench or step.
  • Keeping your torso tall, lean very slightly forwards, tighten your abdominal muscles and contract the glutes of your back leg.
  • While maintaining this posture, shift your entire torso (hips and chest together) slightly forwards.
  • Slowly exhale, holding the stretch for 2 seconds.
  • Relax and return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch legs and repeat.


Keep your torso tall, your abdominal muscles engaged, and your shoulder blades pulled back and down throughout.  Avoid leaning backwards or any excessive arching in your back.

You should feel a stretch in the front of your hip and upper thigh.



This is a variation on the Hip Flexor Stretch (Kneeling) Exercise.


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