Kneeling Hip Flexor Stretch
Complete guide to Kneeling Hip Flexor Stretch. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Kneeling Hip Flexor Stretch
Kneel on one knee with your other foot planted flat on the floor in front of you.
Your front knee should be bent at roughly 90 degrees and directly above your ankle.
Place your hands on your front thigh for support and sit tall.
Engage your abs and tuck your pelvis slightly under.
Shift your weight forward gently until you feel a stretch in the front of your rear hip.
Hold for the desired duration, then switch sides.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |