Kneeling Hip Flexor Stretch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Kneel on one knee — back knee on the ground, front foot flat on the floor. Both hips pointing squarely forward. Tuck the pelvis under slightly (posterior pelvic tilt) — squeeze the glute of the back leg. Shift your body forward until you feel a stretch in the front of the hip of the back leg. Hold breathing into the stretch for the time prescribed on the workout card. Switch sides. Both hip flexors, every session.
Why It Works
The kneeling hip flexor stretch is the most accessible and effective stretch for the iliopsoas — the deep hip flexor that pulls the lumbar spine into anterior tilt when tight. In hockey players, a tight iliopsoas from hours of skating crouch compresses the lumbar facet joints, inhibits glute firing, and reduces stride length. Daily stretching of this muscle is one of the fastest ways to improve skating mechanics.
Hockey Transfer
Counteracts the chronic hip flexor tightness from skating — reduces back pain. If your skating stride is choppy, your hip flexors are tight. This is the cheapest fix.
Coaching Cues
- "Rear knee on ground"
- "Drive hips forward"
- "Squeeze rear glute"
- "Hold for the time prescribed on the workout card."
Common Mistakes
Not tucking the pelvis — without this, you're not actually stretching the iliopsoas. Front knee going past the toes — shift it back so the shin is vertical. Cutting the hold short — the iliopsoas needs real time under tension to release. Skipping it post-skate when the hip flexors are pumped — that's the most important time.
Progression / Regression
Elevated rear foot hip flexor stretch (couch stretch) — significantly deeper stretch.
Standing hip flexor stretch (one foot forward, lean back slightly) — less range required.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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