Knee - Flexion
Expert Advice
Keep your hips square and your spine neutral. Do not force the heel towards the buttocks if it causes discomfort.
How-to-do Steps
- Stand upright and hold onto a stable surface for balance if needed.
- Bend one knee and bring your heel towards your buttocks.
- Reach back with the same side hand and gently pull your ankle closer to deepen the stretch.
- Hold for 20-30 seconds, then release.
- Repeat on the other leg.
Track Knee - Flexion in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Knee - Flexion primarily targets the Calves, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Calves50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Knee - Flexion work?
Knee - Flexion primarily targets the Calves, Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Knee - Flexion?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Knee - Flexion suitable for beginners?
Yes, Knee - Flexion is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
