Kneeling Hip Flexor Stretch
A stretch to increase flexibility in the hip flexors.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Hip
- Quad
How to Perform
- Kneel on one knee, other foot forward.
- Lean hips forward until tension.
- Keep torso upright, engage core.
- Hold stretch for 20-30 seconds.
- Gently release and switch sides.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
Cossack Squat
moderateThe Cossack squat is a bodyweight squat variation that targets hip mobility and leg strength.
- Hip
- Hamstring
- Quad
_Hips.jpg)
Squat
moderateA fundamental exercise for lower body strength and mobility.
- Quad
- Glutes
- Hamstring
_Hips_.jpg)
Barbell Deadlift
challengingLift a barbell from the floor by extending your hips and knees.
- Glutes
- Hamstring
- Lower back