{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Kneeling Hip Flexor Stretch",
      "kind": "common"
    },
    {
      "text": "Solo Hip Flexor Stretch",
      "kind": "common"
    },
    {
      "text": "Lunge Hip Flexor Stretch",
      "kind": "common"
    },
    {
      "text": "Hip Flexor Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "stretched"
      },
      {
        "muscle": "rectus-femoris",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1839,1867"
  },
  "id": "oec:half-kneeling-hip-flexor-stretch",
  "instructions": {
    "setup": [
      "Assume a half-kneeling position on the floor, placing a mat under your back knee for comfort.",
      "Position your front foot flat on the floor with both knees bent at roughly 90 degrees.",
      "Keep your torso upright with your hands placed on your front thigh or hips."
    ],
    "steps": [
      "Engage your abdominals and actively squeeze the glute of the trailing leg to tilt your pelvis posteriorly.",
      "Shift your weight slightly forward from the hips until you feel a gentle stretch across the front of the trailing hip and upper thigh.",
      "Hold the position for the desired duration while maintaining an upright posture.",
      "Release the stretch slowly and repeat on the opposite side."
    ],
    "breathing": "Breathe smoothly and deeply, using slow exhalations to help the hip flexors relax into the stretch.",
    "cues": [
      "Squeeze the back glute",
      "Tuck your tailbone",
      "Stay tall through the torso"
    ],
    "common_faults": [
      {
        "fault": "Excessively arching the lower back to simulate hip extension",
        "correction": "Brace your core and perform a posterior pelvic tilt before shifting forward."
      },
      {
        "fault": "Lurching too far forward without engaging the trailing glute",
        "correction": "Keep the forward shift small and controlled, emphasizing pelvic position over forward travel."
      }
    ],
    "safety": {
      "precautions": [
        "Use a padded mat under the back knee if you experience patellar discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Half-Kneeling Hip Flexor Stretch",
  "previous_ids": [
    "oec:solo-hip-flexor-stretch",
    "oec:hip-flexor-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Solo Hip Flexor Stretch",
        "url": "https://wger.de/en/exercise/1839/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      },
      {
        "title": "wger: Hip Flexor Stretch",
        "url": "https://wger.de/en/exercise/1867/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "half-kneeling",
    "stance": {
      "kind": "split"
    }
  },
  "status": "active",
  "summary": "A static stretch targeting the hip flexors and anterior thigh of the trailing leg from a half-kneeling stance."
}