Stretching the hip flexors (the front or anterior hips) will help you move better. It'll also remove the "extensor block" which happens when tight hip flexors act as a brake for hip extension.
This stretch makes it easier to activate and train the glutes as well. It'll help you increase mind-muscle connection with your glutes, especially if you've been sitting for a long time before your workout.
How to Do It
- Start in a half-kneeling position with your left leg in front of you.
- Push your hips forward and activate your right glute. The knee should be directly over your heel.
- Grab the left knee with your right hand and slightly rotate the upper body and hip toward the left. This will place the hip flexors on a great stretch. The twist will also reduce the typical compensation of "rotating away from the stretch" as you might automatically start to do.
You'll see in the photo that my hips are pushed forward. That's intentional. Some recommend staying completely vertical with the spine while bracing the abs and glutes in this position. That's fine. However, I prefer a deeper stretch (more in the direction of doing front splits). Do what feels best.