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Kneeling Hip Flexor

QuadsBodyweightBeginnerIsolation
Kneeling Hip Flexor — start position
Start
Kneeling Hip Flexor — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryQuads

How to do it

  1. 01

    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. 02

    Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

In the app

Kneeling Hip Flexor needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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