Kneeling Hip Flexor
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.
How to program the Kneeling Hip Flexor
Sets and reps
As an isolation movement, the Kneeling Hip Flexor is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Kneeling Hip Flexor is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kneeling Hip Flexor work?
The Kneeling Hip Flexor primarily targets the Quadriceps. It also recruits the Quadriceps as supporting muscles.
What equipment do I need for the Kneeling Hip Flexor?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Kneeling Hip Flexor should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
