Kneeling Hip Flexor
Level
beginner
Force
static
Mechanic
isolation
Equipment
gym mat Category
stretching Primary Muscles
A kneeling stretch that targets the hip flexors and quadriceps by shifting weight forward from a split-leg position.
Instructions
- 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.
- Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Tips
- You should feel a gentle stretch in the front of the hip and upper thigh.
- Do not force the stretch; let your body’s weight do the work.
- Breathe deeply and relax into the stretch for better results.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Hip Flexor Stretch
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Hip Flexors SMR
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Stability Ball Hip Flexor Stretch
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