How to do Half-Kneeling Hip Hinge
On the floorFlowing movementBoth sidesIntermediate
Half-Kneeling Hip Hinge is a on the floor flowing stretch for your core, glutes and groin. Do it on one side, then switch.
Step by step
- 1Come into a half kneel with your left knee down and your right foot forward.
- 2Put your hands on your hips and sit up nice and tall.
What you should feel
Keep your back long and flat.
Form tips
- Move from the hips, not the lower back. Squeeze the left glute as you come up. Core braced, spine long.
- Feel the movement deep in your hips.
- Let the breath guide you.
Make it easier
Rest a folded towel under your left knee if it feels tender.
Coming out of it
Come back up tall… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Half-Kneeling Hip Hinge with a coach
In BendEase, a voice coach talks you into Half-Kneeling Hip Hinge, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your core and glutes.
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