Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group

Hip Flexors

Hip Flexors Muscle Anatomy Diagram

Kneeling Posterior Hip Capsule Mobilization Overview

The kneeling posterior hip capsule mobilization drill is a form of active stretching and an exercise used to warm up the muscles of the hip flexors.

Hip flexors are often tight, especially among those who work desk jobs, so it is important to warm them up prior to performing heavy lower body movements that require mobility of the hips.

Kneeling Posterior Hip Capsule Mobilization Instructions

  1. In a quadruped position, straighten one leg and shift your weight to the other knee in flexion.
  2. Externally rotate the hip by turning your shin inward.
  3. Oscillate in small circles to determine areas of restriction and continue to breathe normally.
  4. Repeat for the assigned time or number of repetitions on both sides.

Kneeling Posterior Hip Capsule Mobilization Tips

  1. Depending upon the bony anatomy of your hips, you may need to keep your shin pointing directly down.
  2. You should feel a large stretch at the top of your glute. If you can’t seem to “find” the stretch in your glutes, experiment with altering foot position and weight shift into the hip.