Stretching · Level 1
Hip flexor stretch
Half-kneeling, drive your pelvis forward squeezing the back glute.
- Suggested dose
- 1 × 40 s per side · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Hip flexors, Quadriceps
- Pattern
- Mobility
How to do it
- Knee on the floor (on a towel), the other leg forward.
- Squeeze the back-leg glute and shift your hips forward.
- Raise the arm on the stretched side to increase it.
Key points
- Pelvis tucked (posterior tilt)
- Tall torso
Common mistakes
- Arching the lower back instead of stretching
Why it helps your tennis
The ready position shortens the hip flexors; their stiffness is linked to lower-back pain.
Source: Complete Conditioning for Tennis, ch. 4 and 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.