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Kneeling Hip Flexor Stretch being performed with proper form
Kneeling Hip Flexor Stretch demonstration video — proper form for the full movement.

How to do a Kneeling Hip Flexor Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
227,185
Popularity Rank
374th
Difficulty
Beginner
Abductors Strength
4 mSCORE 21st
Equipment Required
Bodyweight-only

Workouts with Kneeling Hip Flexor Stretch

    Target muscles worked

    Primary Muscles
    Abductors
    Secondary Muscles
    None

    Instructions for Proper Form

    Kneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.

    1. Place one knee on the ground and the other knee in front with both knees bent at a 90 degree angle and your hands on your hips for support.
    2. Slowly lean your torso forward until you feel a comfortable stretch in the thigh of the leg with the knee on the ground.
    3. Hold the stretch for 15-30 seconds and then repeat with opposite side.

    Alternatives & Variations to Kneeling Hip Flexor Stretch

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    1. 1. Shin Box Hip Flexor

      Photo of Shin Box Hip Flexor being performed
      10.1 mSCORESWAPPED 733 TIMES

      Shin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.

    2. 2. Standing Hip Circle

      Photo of Standing Hip Circle being performed
      2.4 mSCORESWAPPED 326 TIMES

      Standing Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.

    3. 3. Standing Hip Flexor Stretch

      Photo of Standing Hip Flexor Stretch being performed
      1.9 mSCORESWAPPED 226 TIMES

      Standing Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.

    4. 4. Lateral Leg Swing

      Photo of Lateral Leg Swing being performed
      7.5 mSCORESWAPPED 81 TIMES

      Lateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.

    5. 5. Clam

      Photo of Clam being performed
      43.8 mSCORESWAPPED 53 TIMES

      This bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.

    6. 6. Prone Hip Circles Forward

      Photo of Prone Hip Circles Forward being performed
      6.9 mSCORESWAPPED 50 TIMES

      A dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.

    7. 7. Pigeon Pose

      Photo of Pigeon Pose being performed
      7.1 mSCORESWAPPED 50 TIMES

      Pigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.

    8. 8. Prone Hip Circle

      Photo of Prone Hip Circle being performed
      4.8 mSCORESWAPPED 45 TIMES

      This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.

    9. 9. Foam Roll Hip Abductors

      Photo of Foam Roll Hip Abductors being performed
      6.3 mSCORESWAPPED 37 TIMES

      Foam Roll Hip Abductors is a recovery exercise that targets the hip abductors. By rolling the foam roller along the side of your thigh, you can help release tension and break up adhesions in the muscle. This is a great exercise for improving flexibility and range of motion, as well as aiding in muscle recovery after intensive lower body workouts.

    10. 10. Hurdle Step Over

      Photo of Hurdle Step Over being performed
      6.7 mSCORESWAPPED 30 TIMES

      Hurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.