How it works Features 1RM calculator Exercises Programs Pricing

Exercise

Kneeling Hip Flexor

Also known as: kneeling hip flexor stretch, hip flexor stretch, kneeling lunge stretch, low lunge stretch

Kneeling Hip Flexor — position 1

Kneeling Hip Flexor — position 2

Kneeling Hip Flexor is a isolation exercise for the quadriceps. Main target: rectus femoris. Also works: gluteus maximus. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementStatic hold

CategoryStretching

Muscles worked

Muscles worked in the Kneeling Hip Flexor: primary in bright, secondary in light

Primary

Secondary

Gluteus maximus

How to do it

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.

Used in these programs

Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home

Similar exercises

Looking At Ceiling

On Your Side Quad Stretch

Standing Hip Flexors

All Fours Quad Stretch

Iron Crosses (stretch)

Lying Prone Quadriceps

Alternatives with other equipment

On-Your-Back Quad Stretch

Hip Flexion with Band

Vastus lateralisRectus femoris

Vastus lateralisRectus femorisGluteus maximus

Front Barbell Squat

Vastus lateralisVastus medialisRectus femoris

Add to a workout in LiftChat

LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.