Hip Flexor Stretch (Kneeling)
The hip flexor stretch kneeling is a bodyweight stretching exercise targeting the quadriceps and hip flexors, with secondary engagement of the hamstrings and glutes. Performed in a kneeling lunge position, it effectively lengthens the hip flexor muscles, which are commonly tight from prolonged sitting.
How to do it
- Kneel on one knee with your other foot planted flat on the floor in front of you, creating a 90-degree angle at both knees.
- Keep your torso upright and engage your core.
- Gently shift your weight forward, pushing your front hip toward the floor until you feel a stretch in the front of your rear hip.
- Hold the position for 20-30 seconds, breathing deeply.
- Release and repeat on the other side.
Form cues
- Keep your torso upright throughout the stretch.
- Engage your core to prevent your lower back from arching.
- Shift your weight gently forward until you feel tension in the front of your rear hip.
- Breathe deeply and hold the position without bouncing.
Breathing: Inhale deeply through your nose to prepare, and exhale slowly to help your muscles relax into the stretch.
Common mistakes
- Arching the lower back, which reduces the stretch on the hip flexor and strains the spine.
- Leaning too far forward, which shifts the focus away from the hip and onto the front leg.
- Holding your breath, which creates unnecessary body tension and prevents relaxation.
Muscles worked
Primary: quads. Secondary: hamstrings, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per side, rest 30 s
Lose weight
2–3 sets × 30 seconds per side, rest 30 s
Build muscle
2 sets × 30–45 seconds per side, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back pain, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do the kneeling hip flexor stretch?
You can perform this stretch daily, especially after prolonged periods of sitting or before workouts.
What should I do if my knee hurts on the floor?
Place a folded towel or mat underneath your kneeling knee for extra cushioning and comfort.
Where should I feel this stretch?
You should feel a gentle pull along the front of your back hip and upper thigh.