Legs · Mobility
Kneeling Hip Flexor Stretch
The Kneeling Hip Flexor Stretch mainly trains your quads. Also working: glutes.
Hold for time
How to do it
- Half-kneeling: one knee on a soft surface, other foot in front
- Squeeze the glute on the kneeling side, tuck your pelvis under
- Gently push your hips forward until you feel a stretch at the front
- Breathe calmly and hold: then switch sides
Coach’s tip
If you sit a lot, your hip flexors are tight: and that pulls your lower back into an arch. The stretch should be clear but comfortable. Don’t let your lower back arch: the squeezed glute is what creates the stretch.
Setup
Grip
Hands on your front knee
Load
Hold for time
You need
Nothing extra
Alternatives
Other exercises for the same movement (mobility). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kneeling Hip Flexor Stretch work?
Mainly the quads. The glutes help.
What can I do instead of the Kneeling Hip Flexor Stretch?
For the same movement: Ankle Rock, Supported Deep Squat Hold and Cable Belt Squat. In DCFT you swap with one tap.
DCFT
The Kneeling Hip Flexor Stretch in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.