Half-Kneeling Hip Flexor Stretch (Arms Up)

The enhanced psoas stretch — combines classic hip flexor stretch with overhead reach to deepen the lengthening of the entire hip flexor complex and improve thoracic extension

⚡ Quick Reference

Aspect	Details
Pattern	Mobility, Static Stretch, Full-Body
Primary Muscles	Hip Flexors, Psoas
Secondary Muscles	Quads, Lats, Obliques
Equipment	Bodyweight only
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

🎯 Setup

Starting Position

Kneeling position: Kneel on right knee (half-kneeling lunge stance)
Front foot: Left foot forward, flat on ground, knee over ankle
Back knee: Directly under hip, or slightly behind
Torso: Upright, tall spine, chest proud
Arms: Start at sides, ready to raise overhead

Equipment Setup

Equipment	Setting	Notes
Surface	Padded mat or cushion	Protect kneeling knee
Support	Wall nearby (optional)	For balance if needed
Space	4 feet forward, overhead clearance	Room for lunge and arm raise

Setup Cue

"Start in half-kneeling like proposing — back knee down, front foot flat, torso tall and proud"

🔄 Execution

The Movement

What's happening: Establishing the half-kneeling base

Right knee on ground (with padding)
Left foot flat in front, knee at 90°
Torso upright, chest open
Arms relaxed at sides
Breathing: Normal, relaxed

Feel: Stable, balanced position

Key Cues

Primary Cues

"Squeeze the glute, tuck the tailbone, THEN raise arms" — proper sequence
"Reach for the ceiling, not forward" — arms stay vertical
"Ribs down, don't flare them" — prevents compensatory arch
"Feel the stretch from hip to fingertips" — full-chain awareness

Tempo Guide

Goal	Entry	Hold	Exit
Mobility	4s	30-45s	3s
Deep stretch	5s	45-60s	3s
Warm-up	3s	20-30s	2s

💪 Muscles Worked

Activation Overview

Primary Muscles Stretched

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Extended in kneeling leg	`██████████` 95%
Rectus Femoris	Stretched (quad that crosses hip)	`████████░░` 80%
Lats	Lengthened with overhead reach	`███████░░░` 70%
Obliques	Lengthened on stretched side	`██████░░░░` 60%

Actively Engaged

Muscle	Action	Activation
Glutes (kneeling side)	Squeeze to enhance stretch	`████████░░` 75%
Core	Maintains pelvic tilt and posture	`███████░░░` 70%
Shoulders	Hold arms overhead	`██████░░░░` 60%

Stabilizers

Muscle	Role
Front leg muscles	Stabilize lunge position
Core stabilizers	Prevent excessive lumbar extension
Upper back	Stabilize shoulder position

Why Arms Overhead Matters

The overhead arm position lengthens the psoas through its full attachment from the lumbar spine through the hip. The lats also connect to the pelvis through fascia, creating a comprehensive full-chain stretch.

🎁 Benefits

Primary Benefits

Benefit	Explanation	Impact
Enhanced psoas lengthening	Overhead reach increases stretch on psoas major attachment to lumbar spine	🔴 High
Improved thoracic extension	Arms overhead encourages upper back extension	🔴 High
Full anterior chain stretch	Lengthens from hip flexors through abs to lats	🟡 Medium
Better posture correction	Addresses both hip and upper body positioning	🔴 High
Shoulder mobility bonus	Overhead reach improves shoulder flexion	🟡 Medium

Secondary Benefits

Reduces anterior pelvic tilt more effectively than basic version
Improves overhead position awareness for lifting
Enhances breathing capacity by opening front body
Coordinates hip and shoulder mobility
Teaches proper rib cage positioning

Who Benefits Most

Population	Why This Variation
Desk workers	Addresses both hip flexor and rounded shoulder tightness
Overhead athletes	Combines hip and shoulder mobility
Lifters	Prepares for overhead lifts with hip mobility
Anyone with pronounced anterior pelvic tilt	More effective correction than basic version

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Arching lower back with arms up	Ribs flare forward, excessive lumbar arch	Negates hip flexor stretch, stresses lower back	"Ribs down" cue, maintain pelvic tilt
Arms drift forward	Arms move toward diagonal instead of vertical	Reduces psoas lengthening	Keep arms by ears, reach straight up
Losing pelvic tilt	Tailbone untucks as arms rise	Eliminates hip flexor stretch	Engage glute harder, tuck tail first
Shoulders shrug to ears	Tension in neck and traps	Uncomfortable, reduces effectiveness	"Shoulders down and back"
Leaning forward	Torso leans instead of hips moving	Reduces stretch effectiveness	Stay tall, push hips forward
Holding breath	Breath holding with arms up	Increases tension, limits stretch	Breathe deeply and continuously

Most Common Error

Rib flaring and lumbar hyperextension when arms go up — as soon as arms rise, people often arch their back and flare ribs forward. This KILLS the hip flexor stretch and stresses the lower back. The fix: "Ribs down, tuck tailbone HARDER" as arms rise.

Self-Check Checklist

Posterior pelvic tilt maintained (tailbone tucked)
Glute on kneeling side actively squeezed
Ribs down, not flared forward
Arms truly vertical (not diagonal)
Feel stretch in front of back hip AND up into torso
Breathing deeply and continuously
No lower back pain or strain

🔀 Variations

By Intensity

Standard Version
With Side Bend
With Rotation

Component	Description
Setup	Half-kneeling, both arms overhead
Intensity	Moderate-high stretch
Best For	Most intermediate practitioners

Component	Description
Setup	Arms up, then lean away from kneeling leg
Intensity	Very deep, adds lateral hip flexor
Best For	Advanced, targets QL and lateral hip flexors

Component	Description
Setup	Arms up, rotate torso toward front leg
Intensity	Deep, multi-planar
Best For	Rotational athletes, comprehensive mobility

Arm Position Variations

Variation	Change	Effect
Single arm up (same side)	Only raise arm on kneeling side	Increases lateral stretch
Single arm up (opposite)	Only raise arm on front leg side	Different oblique involvement
Hands clasped overhead	Interlace fingers, palms up	More stable arm position
Reaching to opposite side	Arms overhead, lean away	Maximum lateral hip flexor

Progression Path

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Side	Hold Time	Frequency
Warm-up	1-2	2	20-30s	Before upper or lower body
Mobility	2-3	2-3	30-60s	Daily
Cool-down	1-2	2	30-45s	After workouts

Workout Placement

Program Type	Placement	Rationale
Lower body training	After warm-up, before main work	Prepares hips for squats/deadlifts
Upper body/overhead work	In warm-up	Prepares shoulders and thoracic spine
Full body training	Mid-warm-up	Addresses both hip and shoulder mobility
Daily routine	Morning or evening	Comprehensive posture correction

Frequency

Training Level	Frequency	Volume Per Session
Beginner	3-4x/week	2 reps per side, 30s holds
Intermediate	Daily	2-3 reps per side, 45s holds
Advanced	Daily or 2x/day	3 reps per side, 60s holds

Sample Integration

Programming Note

This variation is excellent before ANY overhead work (press, snatch, overhead squat) because it coordinates hip and shoulder mobility simultaneously.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Kneeling Hip Flexor Stretch	Can't maintain arm position	kneeling-hip-flexor-stretch
Standing Quad Stretch	Knee pain, can't kneel
Supine Hip Flexor Stretch	Lying down, very gentle

Progressions (Harder)

Exercise	When Ready	Link
Couch Stretch (Arms Up)	Can hold 60s comfortably	couch-stretch
Half-Kneeling + Side Bend	Want more lateral chain
Half-Kneeling + Rotation	Multi-planar mobility

Alternatives (Same Goal, Different Movement)

Hip Flexor Focus
Overhead Position
Full Anterior Chain

Alternative	Difference
Couch Stretch	More intense hip, less shoulder
Pigeon Pose	Also stretches external rotators
World's Greatest Stretch	Dynamic, full-body

Alternative	Difference
Shoulder CARs	Pure shoulder mobility
Wall Slides	Shoulder pattern with back support

Alternative	Difference
Upward Dog	Prone position, more passive
Camel Pose	Standing or kneeling backbend

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Pressure on kneeling knee	Extra padding or standing version
Hip impingement	Pinching in front hip	Reduce depth, different stance width
Lower back pain	Risk of hyperextension with arms up	Focus heavily on ribs down, less depth
Shoulder issues	Overhead position	Lower arms or single arm variation
Balance issues	Arms overhead reduces stability	Use wall support

Stop Immediately If

Sharp pain in hip or groin
Lower back pain (sharp, not stretch sensation)
Shoulder pain with arms overhead
Pinching sensation in front of hip
Dizziness or balance loss

Safe Practice Guidelines

Guideline	Rationale
Master basic version first	Build foundational pelvic control
Always use knee padding	Prevents knee discomfort
Add arms gradually	Don't lose pelvic tilt as arms rise
Breathe continuously	Prevents bracing and tension
Both sides equally	Even if one is tighter

Normal vs. Concerning Sensations

Normal	Concerning
Stretch in front of back hip	Sharp pain in hip or groin
Stretch up into torso/lats	Lower back pain
Mild pressure on kneeling knee	Sharp knee pain
Pleasant full-body stretch	Pinching in front hip
Shoulder stretch with arms up	Shoulder pain or impingement

Key Safety Principle

The arms-overhead variation significantly increases the difficulty and the potential for compensation through lumbar hyperextension. The key safety principle: If you can't maintain posterior pelvic tilt and "ribs down" position with arms up, you're not ready for this variation.

🦴 Joints Involved

Joint	Action	ROM Required	Mobility Demand
Hip	Extension of back leg	10-15° extension	🔴 Primary
Shoulder	Flexion (overhead reach)	150-180°	🔴 Primary
Thoracic Spine	Extension	Moderate	🟡 Moderate
Knee	Flexion (kneeling)	90°+	🟡 Moderate

Multi-Joint Integration

Benefit	Explanation
Hip-shoulder coordination	Teaches simultaneous hip extension and shoulder flexion
Postural chain awareness	Full anterior chain from hip to fingertips
Overhead position prep	Safe way to learn overhead positioning
Spinal positioning	Coordinates lumbar stability with thoracic extension

Functional Carryover

This movement pattern directly translates to:

Overhead press lockout position
Olympic lifting positions (snatch, jerk)
Running mechanics (opposite hip and shoulder)
Swimming stroke mechanics
Throwing and racquet sports

Clinical Relevance

The psoas major attaches to the lumbar vertebrae (T12-L5). The overhead arm position creates traction on these attachments, providing a more complete stretch than hip extension alone. This is why the arms-up version is significantly more effective for psoas lengthening.

❓ Common Questions

When should I add the arms overhead versus doing the basic version?

Add arms overhead when you can comfortably hold the basic kneeling hip flexor stretch for 60 seconds while maintaining perfect posterior pelvic tilt. The key test: if you lose your pelvic tilt or ribs flare forward when you raise your arms, stick with the basic version until you have better core control.

My lower back arches when I raise my arms — how do I fix this?

This is the most common issue. The fix is threefold: (1) Establish a STRONG posterior pelvic tilt BEFORE raising arms, (2) Think "ribs down toward pelvis" as arms rise, (3) If needed, only raise arms to 45° or use single arm variation until you build the core control for full overhead. The stretch is useless if you're arching your back.

Should I feel this in my shoulders or just my hips?

You should feel it primarily in the front hip/hip flexor, with secondary stretch sensation through your torso and possibly into your lats. Some shoulder stretch is normal if overhead mobility is limited. If shoulder pain or pinching occurs, lower the arms.

Can I do this before overhead pressing or Olympic lifts?

Absolutely yes! This is an excellent pre-lifting mobility drill because it coordinates hip extension with overhead positioning — exactly what you need for jerks, snatches, and overhead squats. Hold for 30s per side as part of your warm-up.

One side feels way tighter — should I hold it longer?

Yes, it's fine to hold the tighter side for longer (up to 2x as long). It's very common to have asymmetry. Continue practicing both sides equally over time, but you can bias volume toward the tighter side temporarily.

How is this different from just doing a standing overhead reach?

The half-kneeling position locks your back leg into hip extension, forcing the hip flexors to lengthen while your arms are overhead. A standing reach allows you to compensate by arching your back without actually stretching the hip flexors. This position makes the stretch honest.

📚 Sources

Stretching & Mobility Research:

Static stretching protocols for hip flexors (Behm & Chaouachi) — Tier A
Psoas anatomy and attachment sites — Tier A
Overhead mobility and hip-shoulder coordination (Cook) — Tier B

Biomechanics:

Hip flexor length and postural dysfunction (Kendall et al.) — Tier B
Anterior pelvic tilt and lumbar stress — Tier A
Shoulder flexion and thoracic extension requirements — Tier A

Functional Anatomy:

Psoas major: attachments from T12-L5 to lesser trochanter — Tier A
Fascia connections between hip flexors and anterior trunk — Tier B
Integrated movement patterns (Myers, Anatomy Trains) — Tier B

Programming:

Stretching science and hold times (Alter, 2004) — Tier B
Flexibility training guidelines (ACSM, NSCA) — Tier A
Multi-planar mobility training — Tier B

For Mo

When to recommend this exercise:

User mentions tight hip flexors AND sits with poor posture
User is preparing for overhead lifting (press, snatch, jerk)
User has mastered basic kneeling hip flexor stretch
User wants comprehensive anterior chain mobility
User has pronounced anterior pelvic tilt and rounded shoulders

Who should NOT do this exercise:

Cannot maintain pelvic tilt in basic version → Regress to basic first
Shoulder injury or impingement → Use basic version without arms
Severe lower back pain → Too much risk of compensation
Cannot kneel → Use standing alternatives

Key coaching cues to emphasize:

"Establish the pelvic tilt FIRST, before arms go up"
"Ribs down as arms rise — don't flare them forward"
"Reach straight up to ceiling, not forward"
"If your back arches when arms go up, you're not ready for this version"
"Squeeze glute HARDER as arms rise"

Common issues to watch for in user feedback:

"My lower back arches" → Not maintaining pelvic tilt, ribs flaring — coach "ribs down" aggressively
"I don't feel it any more than the basic version" → Likely losing pelvic tilt or not reaching truly overhead
"My shoulders hurt" → Shoulder mobility limitation, regress to basic version or single arm
"I can't balance" → Normal initially, suggest wall support
"One side way tighter" → Very common, continue equal practice with optional extra volume on tight side

Programming guidance:

Pair with: Overhead press warm-up, shoulder CARs, glute activation
Timing: Before overhead work or as standalone mobility
Typical frequency: 4-6x/week for desk workers
Volume: 2-3 reps per side, 30-60s holds
Prerequisite: Must be competent in basic kneeling hip flexor stretch

Progression signals:

Ready to progress when: Can hold 60s with perfect form (ribs down, full pelvic tilt)
Add: Side bend variation, couch stretch with arms up
Regress if: Losing pelvic tilt, lower back pain, shoulder pain

Integration with other exercises:

Excellent before: Overhead press, Olympic lifts, front squats
Pair with: Thoracic spine mobility, shoulder flexion work
Complements: Full-body training by addressing anterior chain
Contraindicated with: Acute lower back injury, shoulder injury

Red flags requiring medical clearance:

Sharp hip pain or groin pain → Possible hip pathology
Consistent lower back pain with this stretch → Possible disc or joint issue
Shoulder pinching → Possible impingement syndrome

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Muscles Stretched​

Actively Engaged​

Stabilizers​

🎁 Benefits​

Primary Benefits​

Secondary Benefits​

Who Benefits Most​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Intensity​

Arm Position Variations​

Progression Path​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Sample Integration​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Practice Guidelines​

Normal vs. Concerning Sensations​

Key Safety Principle​

🦴 Joints Involved​

Multi-Joint Integration​

Functional Carryover​

❓ Common Questions​

📚 Sources​