Kneeling Hip-Flexor Cross-Over Stretch
Improve hip mobility & flexibility. Target tight hip flexors with this kneeling cross-over stretch!
The Kneeling Hip-Flexor Cross-Over Stretch mainly works the core and quads, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Kneeling Hip-Flexor Cross-Over Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Kneeling Hip-Flexor Cross-Over Stretch Variations and Alternatives
How to do the Kneeling Hip-Flexor Cross-Over Stretch
Start by kneeling on the floor with one leg bent in front of you, foot flat on the ground, and the other leg extended behind you with the knee and top of the foot resting on the floor. This is your starting position.
Gently lean forward into your front leg, keeping your upper body upright and back straight. This will begin to stretch the hip flexor of your back leg.
To deepen the stretch, cross your front leg over to the opposite side without lifting your back knee off the floor.
Place both hands on the ground on either side of your front foot for balance.
Hold the stretch position for 20-30 seconds, breathing deeply and keeping your core engaged.
Release the stretch by returning to the starting position.
Switch legs and repeat the stretch on the other side to ensure balance in flexibility.
Make sure to perform this stretch slowly and avoid any jerky movements or overstretching which can cause injury. This stretch should be performed in a controlled manner to avoid any strain on the knees or the back. If you feel pain, stop the stretch immediately.
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Kneeling Hip-Flexor Cross-Over Stretch FAQs
What muscles does the Kneeling Hip-Flexor Cross-Over Stretch work?
The Kneeling Hip-Flexor Cross-Over Stretch mainly works the core and quads, with help from the glutes & hips and lower back. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the Kneeling Hip-Flexor Cross-Over Stretch?
None. The Kneeling Hip-Flexor Cross-Over Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Hip-Flexor Cross-Over Stretch variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Switch, 90-To-90 Hip Lean and Bodyweight 90-To-90 Hip Stretch.
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