Mobility · Focus — Hip
Half-Kneeling Hip Extension Hold
Hip flexor length, anterior pelvic tilt correction, glute activation
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Kneel into a lunge and hold. Squeeze the back glute.
Tuck the pelvis slightly. Feel the front of the hip open without arching the back. One side is almost always tighter than the other.
- 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
Easier
Kneel into lunge. Hands on knee for support. Hold.
Shorter stance. Less range. Just feel the front of the hip open.
Harder
Kneel into lunge. Arms overhead. Hold and squeeze.
Longer lever, deeper stretch. Pelvis stays tucked.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.