Kneeling Hip Flexor Stretch

Muscles worked by the Kneeling Hip Flexor Stretch

Primary

Hip FlexorsHip Flexor Muscles

Secondary

AdductorsHip AdductorsQuadsQuadriceps Femoris

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Kneeling Hip Flexor Stretch

1. Kneel on one knee with the other foot flat in front.
2. Keep your torso upright and core gently braced.
3. Press your hips forward until the front of the rear hip stretches.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Squeeze the glute of the kneeling leg to protect the lower back.
• Avoid arching your lower back.

At a glance

Kneeling Hip Flexor Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Downward Dog to Low Lunge
• Half-Kneeling Hip Flexor Rock
• Lizard Stretch
• Low Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kneeling-hip-flexor-stretch",
  "name_en": "Kneeling Hip Flexor Stretch",
  "name_de": "Kniende Hüftbeuger-Dehnung",
  "name_es": "Estiramiento de Flexores de Cadera Arrodillado",
  "description_en": "A half-kneeling stretch that opens the hip flexors of the rear leg by pressing the hips forward.",
  "description_de": "Eine halb kniende Dehnung, die die Hüftbeuger des hinteren Beins öffnet, indem die Hüfte nach vorn geschoben wird.",
  "description_es": "Un estiramiento en semiarrodillado que abre los flexores de cadera de la pierna trasera empujando la cadera adelante.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors"
  ],
  "secondary_muscles": [
    "adductors",
    "quadriceps"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Kneel on one knee with the other foot flat in front.",
    "Keep your torso upright and core gently braced.",
    "Press your hips forward until the front of the rear hip stretches.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Knie dich auf ein Knie, der andere Fuß steht flach vorn.",
    "Halte den Oberkörper aufrecht und den Rumpf leicht angespannt.",
    "Schiebe die Hüfte nach vorn, bis die Vorderseite der hinteren Hüfte dehnt.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Arrodíllate sobre una rodilla con el otro pie plano al frente.",
    "Mantén el torso erguido y el core ligeramente activado.",
    "Empuja la cadera adelante hasta sentir el estiramiento en el frente de la cadera trasera.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Squeeze the glute of the kneeling leg to protect the lower back.",
    "Avoid arching your lower back."
  ],
  "tips_de": [
    "Spanne das Gesäß des knienden Beins an, um den unteren Rücken zu schützen.",
    "Vermeide ein Hohlkreuz."
  ],
  "tips_es": [
    "Aprieta el glúteo de la pierna arrodillada para proteger la zona lumbar.",
    "Evita arquear la zona lumbar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/kneeling-hip-flexor-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kneeling-hip-flexor-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.