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Waist · Body Weight
Crossover Kneeling Hip Flexor Stretch
Crossover Kneeling Hip Flexor Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the glutes and hamstrings assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hip Flexors · Iliopsoas
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Crossover Kneeling Hip Flexor Stretch
- Begin in a lunge position with your right foot on the floor and your left knee on the floor, ensuring both legs are bent at 90 degrees.
- Engage your core and rotate your torso towards your right leg, placing both arms straight and pulling on the outside of your right thigh.
- Gently push your hips forward while keeping your back straight to stretch.
- Hold this position for the desired duration, then switch sides and repeat.
Form tips
- Ensure your front knee is aligned over your ankle to avoid unnecessary strain on your knee joint.
- Perform the stretch with control to avoid overextending your hip flexors.
- Breathe deeply and steadily throughout the stretch, inhaling through your nose and exhaling through your mouth.
Crossover Kneeling Hip Flexor Stretch alternatives
More abs exercises
Crossover Kneeling Hip Flexor Stretch FAQ
What muscles does Crossover Kneeling Hip Flexor Stretch work?
Crossover Kneeling Hip Flexor Stretch mainly works the abs in the waist (Iliopsoas and Quadriceps Femoris). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Crossover Kneeling Hip Flexor Stretch?
You need only a mat.
How many sets and reps of Crossover Kneeling Hip Flexor Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crossover Kneeling Hip Flexor Stretch good for beginners?
Yes. Crossover Kneeling Hip Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Crossover Kneeling Hip Flexor Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Crossover Kneeling Hip Flexor Stretch?
Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Straight Leg Hip Raise and Band Kneeling Crunch.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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