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Stretchingbeginner

Kneeling Hip Flexor

Primary

Quadriceps

Secondary

Quadriceps

Equipment

None

Level

beginner

Kneeling Hip Flexor demonstration

Kneeling Hip Flexor, starting position

Kneeling Hip Flexor, finishing position

How to Perform

1Kneel 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.
2Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

QuadricepsQuadriceps

Exercise Details

Category: Stretching
Force: static
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Kneeling Hip Flexor work?

Kneeling Hip Flexor primarily targets the Quadriceps. It also works the Quadriceps as secondary muscles.

What equipment do I need for Kneeling Hip Flexor?

Kneeling Hip Flexor requires no equipment - it's a bodyweight exercise.

Is Kneeling Hip Flexor suitable for beginners?

Yes, Kneeling Hip Flexor is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Kneeling Hip Flexor

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Looking At Ceiling

Quadriceps

On Your Side Quad Stretch

Quadriceps

On-Your-Back Quad Stretch

Quadriceps

Standing Hip Flexors

Quadriceps