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Kneeling Hip Flexor

Kneeling Hip Flexor is a beginner isolation bodyweight stretching that mainly works your quads, with help from your quads.

💪 Quads🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
Kneeling Hip Flexor: starting position
Starting position
Kneeling Hip Flexor: end position
End position

How to do the kneeling hip flexor

  1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
  2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Muscles worked

Primary: QuadsSecondary: Quads

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Kneeling Hip Flexor alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the kneeling hip flexor work?

It mainly works your quads; your quads assist.

How many sets and reps of kneeling hip flexor should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the kneeling hip flexor good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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