Exercise library · Quads

How to Do Kneeling Hip Flexor

Step-by-step instructions, muscles worked and workouts that use the kneeling hip flexor.

How to do it

1. 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.
2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.