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Kneeling Hip Flexor Stretch

[F1] a stretch for the hip flexors

This is great exercise for stretching out tight hip flexors.

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How do I do it?

Begin by kneeling on both knees, sitting back on your heel. Next, lean forwards and push your hands to the floor. Hands should be shoulder-width apart and elbows should be bent slightly to prevent them from locking. Next, bring your left knee forward between your arms and place your left foot flat on the floor in front of you, creating a 90-degree angle. Now straighten your upper body while extending your right leg out behind you. Your right knee should be pressed into the floor and the top of your right foot resting on the floor. To deepen the stretch, you can lean forwards slightly. Hold for 20-30 seconds and release back to kneeling. Repeat on the other side.

How will this help my riding?

Tightness in a rider’s hip flexors can lead to them being very stiff or tight in the saddle. A rider cannot move correctly with the horse if they’re stiff through their hips.

What does this exercise target?

This stretch targets the hip flexors, a group of muscles that help you move your lower body. They include the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles, which allow you to bend at the hips, lift your knees, and swivel your hips from side to side. Having control over all of these movements is extremely important for riding.

What should I be careful of?

Don’t stretch too far. Make sure you’re warmed up properly before attempting a static stretch like this.

Before starting any new exercise or training regime, we advise you to consult a physician, doctor, physiotherapist or other expert. The plans and exercises presented here and on the BLACKDOG Equestrian App are for guidance only and they do not offer advice on which you should rely. The App and the Services have not been developed to meet your individual requirements.