Kneeling Hip Flexor Stretch
How to do it
Starting position
- Place a mat on the floor and kneel on one knee
- Step your opposite foot forward and bend your knee to 90 degrees
- Keep your torso upright and place both hands on your front knee
Movement
- Keep your torso upright and slowly shift your hips forward
- Focus on the stretch in the front of your back thigh
- Keep your chest up, look straight ahead, and hold the position
Breathing
Inhale deeply through your nose and exhale slowly through your mouth
Trainer tips
- Kneel down and drive your hips forward
- Lightly engage your abs to straighten your back
Cautions
- Compensating by overarching the lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Lower back |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
13 similar exercises
Representative exercise: Kneeling Hip Flexor Stretch
- Standing Hip Flexor Stretch (Demo 2)
- Standing Half Kneeling Hip Flexors Stretch
- Hip Extension Stretch
- Couch Hip Flexor Stretch
- Standing Hip Flexor Stretch
- Rear Foot Elevated Hip Flexor Stretch
- Foam Roller Hip Stretch
- Kneeling Hip Flexor Stretch
- Kneeling Hip Flexor Lift
- Kneeling Iliopsoas Stretch
- Kneeling Hip Flexor Sagittal
- Hip Flexor Stretch with Chair
- Crossover Kneeling Hip Flexor Stretch
Related exercises
All Fours Quad StretchHarderLying Quad StretchHarderStanding Quad StretchSimilar exerciseSide Lunge with Hip RotationSimilar exerciseLow Lunge TwistSimilar exerciseMassage Ball Rectus Femoris StretchSame muscle · different equipmentRoll Rectus FemorisSame muscle · different equipmentDumbbell Split Lunge StretchSame muscle · different equipmentBand Hip Flexor and Quad StretchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.