Kneeling Hip Flexor

A beginner stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Kneeling Hip Flexor

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kneeling Hip Flexor

Questions

What muscles does the Kneeling Hip Flexor work?

Mainly the quads.

Is the Kneeling Hip Flexor good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kneeling Hip Flexor?

Good alternatives that train the quads: Looking At Ceiling, On Your Side Quad Stretch, Side Lying Groin Stretch or Standing Hip Flexors.

How many sets and reps of the Kneeling Hip Flexor should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).