Exercise
HALF KNEELING PSOAS STRETCH
Form cues
About
The half kneeling psoas stretch targets the iliopsoas — a deep hip flexor that originates from the lumbar vertebrae and inserts on the femur. When chronically tight from prolonged sitting or running, the psoas can pull the lumbar spine into excessive lordosis, contributing to lower back pain and anterior pelvic tilt. This half-kneeling position provides direct access to the psoas in a safe, controlled posture.
Instructions
Step-by-step technique
Set Up Half-Kneeling
Kneel with one knee on the floor (use a pad if needed) and the other foot flat in front, both knees bent at roughly 90 degrees. Keep the torso tall and stacked directly over the hips.
tall torsoTuck the Pelvis First
Before shifting anywhere, squeeze the glute of the rear leg and tuck the pelvis under (posterior pelvic tilt). This locks the lower back out of the movement and points the stretch at the psoas.
tuck before you shiftShift the Hips Forward
Keeping the tuck and the upright torso, drive the hips gently forward until you feel a stretch in the front of the rear hip. The chest stays vertical — only the hips travel.
hips forward, chest stillHold and Breathe
Hold for 30–60 seconds, breathing slowly. The psoas is a deep postural muscle and needs at least 30 seconds to begin releasing — longer holds beat repeated short ones.
slow breathsSwitch Sides
Ease out of the position, swap legs, and repeat on the other side for the same duration.
Common mistakes
What goes wrong — and why
Not tucking the pelvis first
Driving the hip forward without a posterior pelvic tilt arches the lower back rather than stretching the psoas.
Make the glute squeeze and pelvic tuck the very first movement before any forward shift. If you cannot feel the stretch in the front of the back hip, check the pelvic position.
Torso leaning forward
The upper body leans over the front knee, shifting the stretch off the back hip and onto the front leg.
Keep the torso vertical — imagine your back is against a wall. The forward shift should be only in the hips, not the chest.
Hold too short
Holding for only 10–15 seconds does not allow the psoas — a deep, slow-twitch postural muscle — to release.
The psoas needs at least 30 seconds to begin releasing. Aim for 60 seconds per side, especially if lower back tightness is significant.
Variations · Progressions · Regressions
Adaptations for every level
Standing Split-Stance Hip Flexor Stretch
Stand in a split stance and tuck the pelvis to stretch the rear hip flexor without kneeling — more accessible for those with knee discomfort.
Half Kneeling Psoas Stretch with Arm Reach
From the half-kneeling position, reach the same-side arm overhead to add a lateral oblique and intercostal stretch alongside the hip flexor work.
Half Kneeling Psoas Stretch with Thoracic Rotation
Add a rotation of the torso toward the front knee at end range of the psoas stretch to combine hip flexor lengthening with thoracic mobility.
Included in