Kneeling Hip-Flexor Stretch
Relieve tightness & improve flexibility with the Kneeling Hip Flexor Stretch. Perfect for all fitness levels!
The Kneeling Hip-Flexor Stretch mainly works the core, glutes & hips and quads, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Hip-Flexor Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum); Deep Core (transverse abdominis); Obliques
Kneeling Hip-Flexor Stretch Variations and Alternatives
How to do the Kneeling Hip-Flexor Stretch
Positioning:
Start by finding a comfortable space on the floor. You may use an exercise mat for added comfort.
Kneel on one knee, making sure your back knee is directly under your hip.
Position your other foot in front of you, forming a 90-degree angle with your knee. Your front knee should be directly above your ankle.
Keep your torso upright and engage your core for stability.
Movement:
As you maintain your position, gently push your hips forward. You should feel a stretch in the hip flexor of the kneeling leg (the leg on the ground).
Hold this position for 20 to 30 seconds, breathing deeply and relaxing into the stretch.
To deepen the stretch, you can reach your arm overhead on the same side as your kneeling leg, extending your torso slightly to the side.
Slowly return to the starting position.
Repeat on the opposite leg.
Tips:
Ensure your hips are square and facing forward.
Avoid arching your back; keep your spine straight.
If you feel any pain, ease off the stretch.
Kneeling Hip-Flexor Stretch FAQs
What muscles does the Kneeling Hip-Flexor Stretch work?
The Kneeling Hip-Flexor Stretch mainly works the core, glutes & hips and quads, with help from the lower back. The main muscles are the iliopsoas, gluteus maximus and quadriceps femoris.
What equipment do you need for the Kneeling Hip-Flexor Stretch?
None. The Kneeling Hip-Flexor Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Hip-Flexor Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Hip-Flexor Stretch variations and alternatives?
Similar exercises include the Hip-Flexor Couch Stretch, Kneeling Hip-Flexor Cross-Over Stretch, Deep Dorsi Flexion Lunge and Double Quad Backward-Lean Stretch.
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