VIDEO DEMO
Half-kneeling hip-flexor stretch
Regression of Couch Stretch Lift-Off
REGRESSION · HOW TO DO IT
Half-kneeling hip-flexor stretch
These steps are written specifically for the Half-kneeling hip-flexor stretch. Follow them in order and stop before you lose the position.
- 01Set up your version
Begin half-kneeling with the working-side knee down and the opposite foot planted in front.
- 02Move the pattern
Gently tuck the pelvis and shift forward from the hips without arching the low back.
- 03Finish with control
Hold the front-of-hip stretch while staying tall, then come out of it slowly.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
GLUTES & HIPS / 11
Half-kneeling hip-flexor stretch
Sets: 2–3 · Reps: 5–8 lift-offs per side
Half-kneeling hip-flexor stretch is a regression of Couch Stretch Lift-Off. Use the written card above for its exact setup and execution.
Control range: Control work builds strength through rotation, balance, or a position you hold steady.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The rear hip starts near its available extension limit, then the athlete creates force without escaping through the low back.