Kneeling Hip Flexor

Kneeling Hip Flexor is a beginner-level isolation in the stretching category that primarily works the quads. It also recruits the quads.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.