Hip-Flexor Frontal Hold
The Hip-Flexor Frontal Hold mainly works the hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hip-Flexor Frontal Hold Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Abdominals (rectus abdominis)
How to do the Hip-Flexor Frontal Hold
Setup
Start in a tabletop position on all fours on a comfortable surface like a yoga mat.
Extend one leg straight out to the side, keeping your foot flat on the floor and your toes pointed forward.
Movement
From the tabletop position, slowly sit your hips back toward the heel of your bent knee.
Feel a deep stretch along the inside of your extended leg.
Lower yourself as far as is comfortable while maintaining a flat back.
Hold the position for the desired duration or rock back and forth, moving rhythmically between the starting position and the seated position.
Ensure your spine stays neutral throughout the entire range of motion.
Perform the exercise on one side before switching to the other.
Hip-Flexor Frontal Hold FAQs
What muscles does the Hip-Flexor Frontal Hold work?
The Hip-Flexor Frontal Hold mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the hip adductors.
What equipment do you need for the Hip-Flexor Frontal Hold?
None. The Hip-Flexor Frontal Hold is a bodyweight exercise, so you can do it anywhere.
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