Kneel on your right knee with your left foot forward, left knee stacked over left ankle
Tuck your pelvis slightly (glute tighten) to avoid arching your lower back
Shift your weight forward until you feel a stretch in the front of your right hip
Keep your torso tall and shoulders relaxed
Hold 20–45 seconds
Switch sides and repeat
Do 2–4 rounds per side
Lie on your back with knees bent
Cross your right ankle over your left knee
Pull your left thigh toward your chest until you feel a stretch in the right hip flexor
Keep your lower back relaxed against the floor
Hold 20–45 seconds
Switch sides and repeat
Do 2–4 rounds per side
Stand in a split stance with your back knee slightly bent
Press your hips forward while keeping your torso upright and glutes engaged
Hold 20–45 seconds
Switch sides and repeat
Do 2–4 rounds per side
Add gentle dynamic prep: 10–15 controlled hip flexor swings per side (front-back or small range)
Finish with static holds (20–45 seconds)
Stop if you feel sharp pain, pinching in the front of the hip, numbness, or radiating pain
Stretch after light activity or warm-up for best results