Kneeling Hip Flexor
The Kneeling Hip Flexor isolates the Quadriceps through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The quadriceps assist as stabilizers throughout the range of motion.
How to Kneeling Hip Flexor
- 1
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.
- 2
Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Hip Flexor work?
The Kneeling Hip Flexor primarily works the Quadriceps. Secondary muscles include the Quadriceps, which assist during the movement.
Is the Kneeling Hip Flexor good for beginners?
Yes, the Kneeling Hip Flexor is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Kneeling Hip Flexor?
The Kneeling Hip Flexor requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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