PILATES MOTION ATLAS

Half-Kneeling Hip Flexor Stretch | Self-stretch in 3D

Half-Kneeling Hip Flexor Stretch: half-kneeling, front of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Half-Kneeling Hip Flexor Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Half-kneeling · Front of the hip

A self-stretch for the front of the hip. Support your body and stay within a comfortable range.

Starting position

Place a cushion on the floor and kneel on one knee, with the other foot forwards. Place both hands on your hips.

Movement phases

1. Set up half-kneeling

Place the front knee above the ankle and face the pelvis forwards.

2. Move the pelvis forwards

Gently squeeze your buttocks to bring the pelvis upright, and move your whole body forwards.

3. Hold the stretch

Stop where you feel a stretch in the front of the back leg's hip.

4. Return

Press the floor with the front foot and move your body back.

What to check yourself

Check that you are not arching your lower back to move forwards and that the pelvis is not rotating.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

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