Kneeling Hip Flexor

A beginner stretch for the quads.

Movement guide

Kneeling Hip Flexor

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Kneeling Hip Flexor demonstrated on the 3D figure

3D demoKneeling Hip FlexorBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

Standing Hip Flexors demonstrated on the 3D figure

3D demoStanding Hip FlexorsBeginner · Other / check instructions

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Looking At Ceiling demonstrated on the 3D figure

3D demoLooking At CeilingBeginner · Other / check instructions

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

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Questions people ask

What muscles does the Kneeling Hip Flexor work?

Mainly the quads.

What equipment do I need for the Kneeling Hip Flexor?

Other / check instructions.

Is the Kneeling Hip Flexor good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Intermediate Hip Flexor and Quad Stretch.

How do I make the Kneeling Hip Flexor harder?

Progress to the Intermediate Hip Flexor and Quad Stretch, or add load, range or slower lowering once your form is solid.