Kneeling Hip Flexor

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

Role	Muscles
Primary	quads
Secondary	quads
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Quadriceps-SMR Foam Roller Hip Flexion with Band Resistance Bands On-Your-Back Quad Stretch Other Equipment Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Kneeling Hip Flexor

Quad Stretch intermediate · Other Equipment Intermediate Hip Flexor and Quad Stretch intermediate · Other Equipment All Fours Quad Stretch intermediate · Bodyweight

Common questions

What muscles does the Kneeling Hip Flexor work?

The Kneeling Hip Flexor primarily works the quads, with the quads as secondary movers. Looking At Ceiling, On-Your-Back Quad Stretch, and On Your Side Quad Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Kneeling Hip Flexor?

None — the Kneeling Hip Flexor is bodyweight, so it works at home, in a hotel room or outdoors. Looking At Ceiling and On-Your-Back Quad Stretch also need nothing.

Is the Kneeling Hip Flexor suitable for beginners?

Yes, the Kneeling Hip Flexor is rated beginner. Quad Stretch, Intermediate Hip Flexor and Quad Stretch, and All Fours Quad Stretch are the progressions from here.

Where should the Kneeling Hip Flexor go in a workout?

Late — the Kneeling Hip Flexor is isolation work, so it follows your compounds.

Similar exercises

Looking At Ceiling Bodyweight On-Your-Back Quad Stretch Other Equipment On Your Side Quad Stretch Bodyweight Quadriceps-SMR Foam Roller Standing Hip Flexors Bodyweight All Fours Quad Stretch Bodyweight