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  • Writer's pictureKeep It Moving PT & Wellness

Week 11: Half Kneeling Hip Flexion Hold with Hands Against Wall

Purpose: To maintain stability in a stacked spinal, ribcage and pelvic alignment while maximizing active hip flexion range of motion.

What It Targets: Activation of the Deep Core: Transverse Abdominis, Internal Obliques; Activation of the Hip Flexors: Iliacus, Psoas Major/Minor, Rectus Femoris of the up leg; Activation of the Gluteus Maximus, Medius, Minimis of the down leg


  1. Get into a Half Kneeling position with elbows straight and palms firmly against a wall

  2. Ensure your ribcage and thoracic spine are stacked directly on top of your pelvis

  3. Dig your back toes into the floor as you squeeze the glute of your back leg

  4. Press your palms into the wall using your shoulder blades as you round out your mid/upper back without losing height in your spine

  5. Exhale long and slow out of your mouth as you lift up the front knee as high as possible without moving your spine

  6. Repeat for 5-10 breaths on each leg

Main Cues:

  • Maintain your spine in a straight line with ribcage stacked over pelvis

  • Use long, slow, full exhalation to achieve tension in your abdomen

  • Lift the front knee up as high as possible without any spinal movement

Common Compensations/Adverse Effects:

  • Pain felt in front hip

Correction: Don’t lift the front knee up as high

  • Pain in the knee you are kneeling on

Correction: Kneel on something soft like a foam pad or pillow

  • Pain in wrists/Median nerve distribution

Correction: Place your hands into a fist to allow the wrists to maintain neutral

  • Discomfort in low back

Correction: Ensure your lumbar spine remains straight and the motion is coming purely from your front hip, not rounding of the spine

  • Hiking up of the shoulders

Correction: Think of dragging your palms down toward the floor to engage the legs and shoulder depressors

  • Excessive rounding of the upper back

Correction: Press your palms into the wall focusing on moving only your shoulder blades, not by rounding your back

Why We Love It:

  • Establishes stacked spinal alignment allowing for spinal health and optimal core engagement

  • Allows the hip to achieve maximal hip flexion due to more neutral pelvis positioning

  • Connects upper and lower body activation and motor control through a stable core

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

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