Kneeling Hip-Flexor Lift
Improve hip mobility & flexibility! This kneeling exercise targets tight hip flexors for better posture & reduced lower back pain.
The Kneeling Hip-Flexor Lift mainly works the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Kneeling Hip-Flexor Lift Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Kneeling Hip-Flexor Lift Variations and Alternatives
How to do the Kneeling Hip-Flexor Lift
Starting Position:
Begin in a kneeling position on a comfortable surface, like a mat or carpet.
Position one knee on the ground while the other foot is firmly planted in front of you, creating a 90-degree angle at both knees. This is known as the lunge position.
Movement Instructions:
Keep your core engaged and your back straight throughout the exercise.
Slowly lift your hips upward by pressing through the front foot and straightening the back knee.
Ensure your torso remains upright as you lift your hips. Avoid arching your back.
Raise your hips until you feel a stretch in the hip flexors of the leg that is down. You should feel this stretch in the front of the hip that's on the ground.
Hold this position for a moment, focusing on the stretch.
Slowly lower your hips back down to the starting position and repeat.
Switch legs after completing the desired number of repetitions on one side.
Repetitions: Aim for 8-12 repetitions on each side.
Tips:
Always perform the movement in a controlled manner to prevent injury.
Maintain balanced breathing; inhale while lowering and exhale while lifting.
Adjust the position of your feet if you feel any discomfort in your knees.
Kneeling Hip-Flexor Lift FAQs
What muscles does the Kneeling Hip-Flexor Lift work?
The Kneeling Hip-Flexor Lift mainly works the core and glutes & hips. The main muscles are the iliopsoas and gluteus maximus.
What equipment do you need for the Kneeling Hip-Flexor Lift?
None. The Kneeling Hip-Flexor Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Hip-Flexor Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Hip-Flexor Lift variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Hip Lean, Hip-Flexor Couch Stretch and Kneeling Hip-Flexor Cross-Over Stretch.
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