How to Do the Kneeling Hip Flexor

Beginner · Bodyweight · Targets Quadriceps, Quadriceps

How to perform it

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

Muscles worked

The Kneeling Hip Flexor primarily targets your Quadriceps, with support from your Quadriceps. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Kneeling Hip Flexor slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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