Kneeling Hip Flexor

Kneeling Hip Flexor

The Kneeling Hip Flexor is a highly effective exercise that targets the hip flexor muscles, specifically the iliopsoas and rectus femoris. It involves a kneeling position with one knee on the ground and the opposite foot positioned forward. This exercise works to stretch and strengthen the hip flexors, while also improving flexibility and range of motion in the hips. Engaging the hip flexors is essential for various daily activities such as walking, climbing stairs, and running. However, prolonged sitting and sedentary lifestyles can lead to tightness and weakness in these muscles, which may result in hip and lower back pain. The Kneeling Hip Flexor exercise helps to counteract these effects by actively stretching and activating these muscles to restore their optimal function. When performing the Kneeling Hip Flexor exercise, it's important to maintain proper form and technique. It's crucial to engage the core muscles to stabilize the body and prevent excessive arching of the lower back. Additionally, maintaining a 90-degree angle between the thigh and shin of the front leg ensures optimal activation of the hip flexors without compromising the knee joint. Incorporating the Kneeling Hip Flexor exercise into your routine can bring about numerous benefits. Improved hip flexibility and strength can enhance athletic performance, aid in injury prevention, and contribute to better posture and alignment. Remember to listen to your body, start with appropriate progressions, and gradually increase the difficulty as your flexibility and strength improve. Consult with a fitness professional to determine the appropriate sets, repetitions, and frequency for your individual fitness goals and needs. Alongside a well-rounded exercise program, proper nutrition, and adequate rest, the Kneeling Hip Flexor exercise can contribute to an overall balanced and healthy lifestyle.


  • Start by kneeling on the ground, with one knee on the floor and the other knee bent at a 90-degree angle in front of you.
  • Engage your core muscles and maintain a tall posture throughout the exercise.
  • Slowly lean your body forward, shifting your weight onto the front foot, while keeping the back knee in contact with the ground.
  • You should feel a stretch in the front of your hip and thigh.
  • Hold this position for 20-30 seconds, focusing on your breathing and allowing the stretch to deepen.
  • Return to the starting position by gently leaning back and shifting your weight off the front foot.
  • Switch legs and repeat the exercise on the opposite side.
  • Continue to alternate between legs for the desired number of repetitions or time duration.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability.
  • Make sure to keep your back straight and avoid leaning forward or backward.
  • Focus on activating your hip flexors by squeezing your glutes.
  • Control the movement and avoid using momentum to perform the exercise.
  • If needed, place a towel or knee pad under your kneeling leg for added comfort.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Gradually increase the range of motion as you become more comfortable with the movement.
  • Pay attention to your body's limits and adjust the exercise intensity accordingly.
  • Add variety to your training routine by incorporating different variations of the kneeling hip flexor exercise.
  • Combine the kneeling hip flexor exercise with other lower body stretches and exercises to build overall lower body strength and flexibility.


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