Male model ex_6CQAL6

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Waist · Body Weight

Kneeling Hip Flexor Stretch

beginnerflexibility

Kneeling Hip Flexor Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the quadriceps 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

Secondary muscles

Quadriceps · Rectus Femoris

How to do Kneeling Hip Flexor Stretch

Begin in a kneeling position with your right knee on the floor and your left foot in front of you, forming a 90-degree angle with your left knee.
Place your hands on your hips or on your left thigh for support. Engage your core and keep your back straight.
Gently push your hips forward, feeling the stretch in your right hip flexor. Hold the stretch for 15-30 seconds.
Return to the starting position and switch legs, performing the stretch with your left knee on the floor and your right foot in front. Repeat for the desired number of repetitions.

Form tips

Ensure your front knee is directly above your ankle to avoid putting unnecessary strain on your knee joint.
Maintain an upright posture with your shoulders relaxed and your chest open.
Move slowly and with control to maximize the effectiveness of the stretch and avoid any sudden movements.

Kneeling Hip Flexor Stretch alternatives

Exercise Ball Hip Flexor Stretch

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Suspension Trainer With Grips Hanging Leg Hip Raise

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Suspension Trainer With Grips Hanging Straight Leg Hip Raise

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Band Kneeling Crunch

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Crossover Kneeling Hip Flexor Stretch

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Lying Hip Flexor Stretch

Boat Stretch

Cobra Stretch

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Abdominal Stretch ( Version2 )

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Backward Abdominal Stretch

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Standing Lateral Stretch

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Kneeling Hip Flexor Stretch FAQ

What muscles does Kneeling Hip Flexor Stretch work?

Kneeling Hip Flexor Stretch mainly works the abs in the waist (Iliopsoas). The quadriceps work as secondary muscles.

What equipment do you need for Kneeling Hip Flexor Stretch?

You need only a mat.

How many sets and reps of 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 Kneeling Hip Flexor Stretch good for beginners?

Yes. Kneeling Hip Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does 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 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

Use Kneeling Hip Flexor Stretch in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6CQAL6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6CQAL6",
  "name": "Kneeling Hip Flexor Stretch",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_6CQAL6/mp4-720.mp4?…",
    "poster": "https://…/ex_6CQAL6/poster.jpg?…"
  }
}