Kneeling Hip Flexor

Also called hip flexor stretch, half kneeling hip flexor stretch and lunge stretch.

Works

Quads, plus quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Cues

• Half kneel, back knee padded.
• Tuck the pelvis, squeeze the glute.
• Shift forward slightly.
• Keep the torso upright.

Common mistakes

• Arching the low back.
• Lunging too far forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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