Kneeling Hip Flexor
How to do the Kneeling Hip Flexor with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Quads
Bodyweight
How to do the 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.
Log it, see it on your body.
Every Kneeling Hip Flexor set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Kneeling Hip Flexor fits
The Kneeling Hip Flexor shows up in training built around a specific goal. See how it fits:
More quads exercises
Kneeling Hip Flexor: common questions
What muscles does the Kneeling Hip Flexor work?
The Kneeling Hip Flexor primarily works the Quads. It also recruits the Quads as supporting muscles.
Is the Kneeling Hip Flexor suitable for beginners?
Yes. The Kneeling Hip Flexor is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Kneeling Hip Flexor?
None. The Kneeling Hip Flexor is a bodyweight exercise, so you can do it without any equipment.
Is the Kneeling Hip Flexor a compound or isolation exercise?
The Kneeling Hip Flexor is an isolation exercise, it targets the quads through a single joint, which makes it useful for focused, targeted work.
How do I do the Kneeling Hip Flexor with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Kneeling Hip Flexor sets, free.
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