Stretch · No equipment
Kneeling Hip Flexor Stretch
The Kneeling Hip Flexor Stretch stretches the quads. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- Half-kneel with the back knee padded
- Squeeze the glute on the kneeling side and tuck the pelvis
- Shift forward until you feel the front of the hip
Coach’s tip
A must if you sit a lot.
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Hips & lower back: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.