Kneeling Hip Flexor
Expert Advice
Keep your upper body upright and avoid leaning forward to ensure maximum stretch in the hip flexors.
How-to-do Steps
- Start in a kneeling position with one foot in front of you, bent at a 90-degree angle.
- Push your hips forward and down until you feel a stretch in the front of your hip on the kneeling side.
- Hold the stretch for 20-30 seconds, keeping your back straight and your core engaged.
- Return to the starting position and switch legs.
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Muscles Worked
Kneeling Hip Flexor primarily targets the Glutes, Quads, Calves, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Quads30%
Calves10%
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Hip Flexor work?
Kneeling Hip Flexor primarily targets the Glutes, Quads, Calves, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Hip Flexor?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Hip Flexor suitable for beginners?
Yes, Kneeling Hip Flexor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
