Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Hip Flexor Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The half-kneeling hip flexor stretch targets the front of the rear hip after running, squatting, or cycling. A small pelvic tuck and glute squeeze create the stretch more safely than driving far forward and arching the lower back. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Hip Flexor Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsQuadricepsGlutes
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep hip flexor stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Hold a support and use a smaller forward shift. |
How to Do the Hip Flexor Stretch
1
Kneel with one knee down and the other foot in front.
2
Tuck the pelvis slightly and squeeze the glute of the kneeling side.
3
Shift forward a small amount without arching the back.
4
Hold with easy breathing, then switch sides.
Common Mistakes
✕
Lunging far forward while the lower back arches.
✕
Losing the rear-side glute squeeze.
Coaching Tips
✓
Think belt buckle up before moving forward.
✓
Use padding under the rear knee.
Scaling Options
Easier / Beginner
Hold a support and use a smaller forward shift.
Harder / Advanced
Reach the same-side arm overhead without losing the pelvic tuck.
Related WODs
Use Hip Flexor Stretch in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Hip Flexor Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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