Kneeling Hip Flexor Stretch
Target muscle groups: Hip flexors.
Starting position and steps: Kneel on one knee, with the other leg in front at a 90-degree angle. Lean forward slightly, bending the front knee until you feel a stretch from the hip to the knee on the kneeling leg. Hold for 30 seconds, switch legs, and repeat. Perform two sets.
Step Up
Target muscle groups: Quadriceps, glutes, and hamstrings.
Starting position and steps: Place a footstool or a thick book on the floor. Ensure stability by holding onto a chair or counter if needed. Step up with your affected leg, using only that leg’s strength to lift your body onto the step. Bring your other leg up to join. Repeat the step-up motion while maintaining a straight line with your knee and middle toe. Perform 8 to 12 repetitions. [3]
