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All exercises

Kneeling hip flexor stretch

Beginner

Kneeling hip flexor stretch is a isolation bodyweight exercise for the quads.

Trained one side at a time.

What it works

Primary muscle

Quads

Equipment
Bodyweight
Movement
Mobility
Type
Isolation · Static
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Kneel on one knee on a mat with the other foot flat in front of you, both knees bent to about 90 degrees.
  2. 2Stand your torso up tall, brace your stomach and squeeze the glute of the kneeling leg.
  3. 3Tuck your pelvis under so your lower back flattens, then shift your hips slightly forward until you feel a stretch at the front of the hip on the kneeling side.
  4. 4Hold for 20 to 30 seconds and breathe slowly, without letting your lower back arch to go further.
  5. 5Shift your hips back, step the front foot back and switch sides.

What to do instead

  • Exercise ball hip flexor stretchOther
  • Intermediate hip flexor and quad stretchOther
  • World greatest stretchBodyweight

Harder variations

  • Couch stretchBodyweight
Logged today · 1 min restKneeling hip flexor stretch

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