Kneeling Wrist Stretch

Muscles worked by the Kneeling Wrist Stretch

Primary

Forearm FlexorsWrist Flexor Muscles

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Kneeling Wrist Stretch

1. Kneel on all fours and place your palms flat on the floor.
2. Turn your hands so the fingers point back toward your knees.
3. Keep your palms down and rock your weight back gently.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your palms flat as you lean back.
• Stretch to mild tension, never to pain.

At a glance

Kneeling Wrist Stretch in German & Spanish

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

Related exercises

• Barbell Wrist Curl
• Bilateral Dumbbell Wrist Curl
• Cable Wrist Curl
• Dumbbell Wrist Curl
• EZ-Bar Wrist Curl
• Kettlebell Wrist Curl
• Plate Pinch
• Wrist Roller

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-wrist-stretch",
  "name_en": "Kneeling Wrist Stretch",
  "name_de": "Kniende Handgelenkdehnung",
  "name_es": "Estiramiento de Muñecas Arrodillado",
  "description_en": "A kneeling stretch for the forearm flexors and wrists, with palms down and fingers pointing back.",
  "description_de": "Eine kniende Dehnung für die Unterarmbeuger und Handgelenke, mit nach unten gerichteten Handflächen und nach hinten zeigenden Fingern.",
  "description_es": "Un estiramiento de rodillas para los flexores del antebrazo y las muñecas, con las palmas abajo y los dedos hacia atrás.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Kneel on all fours and place your palms flat on the floor.",
    "Turn your hands so the fingers point back toward your knees.",
    "Keep your palms down and rock your weight back gently.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Gehe in den Vierfüßlerstand und lege die Handflächen flach auf den Boden.",
    "Drehe die Hände, sodass die Finger zurück Richtung Knie zeigen.",
    "Halte die Handflächen unten und verlagere das Gewicht sanft zurück.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Ponte en cuadrupedia y apoya las palmas planas en el suelo.",
    "Gira las manos para que los dedos apunten hacia las rodillas.",
    "Mantén las palmas abajo y desplaza el peso atrás suavemente.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your palms flat as you lean back.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Halte die Handflächen flach, während du dich zurücklehnst.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Mantén las palmas planas mientras te inclinas atrás.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/kneeling-wrist-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-wrist-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.