Half-Kneeling Hip Extension Hold
Hip flexor length, anterior pelvic tilt correction, glute activation
Why it works
The half-kneeling position isolates the hip flexors while engaging the glute on the trailing leg. This combination corrects the anterior tilt pattern caused by prolonged sitting.
How to do it
- Step one foot forward into a half-kneeling lunge position
- Tuck your pelvis slightly and squeeze the back glute
- Feel the front of the back hip open. No arching the lower back
- One side is almost always tighter than the other
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Half-Kneeling Hip Extension Hold?
The minimum effective dose for Half-Kneeling Hip Extension Hold is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Half-Kneeling Hip Extension Hold target?
It targets hip flexor length, anterior pelvic tilt correction, glute activation. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Half-Kneeling Hip Extension Hold worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Half-Kneeling Hip Extension Hold easier or harder?
To scale it down: Kneel into lunge. Hands on knee for support. Hold. To make it harder: Kneel into lunge. Arms overhead. Hold and squeeze.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
