---
title: "Kneeling Hip Flexor Stretch"
description: "Begin in a kneeling position with your right knee on the floor and your left foot in front of you, forming a 90-degree angle with your left knee."
locale: en
slug: kneeling-hip-flexor-stretch
url: "https://hi.fitness/exercises/kneeling-hip-flexor-stretch"
primaryMuscle: "Quads"
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/9219b9e3-kneeling-hip-flexor-stretch.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Kneeling Hip Flexor Stretch

Begin in a kneeling position with your right knee on the floor and your left foot in front of you, forming a 90-degree angle with your left knee.

## How to do it

1. Begin in a kneeling position with your right knee on the floor and your left foot in front of you, forming a 90-degree angle with your left knee.
2. Place your hands on your hips or on your left thigh for support. Engage your core and keep your back straight.
3. Gently push your hips forward, feeling the stretch in your right hip flexor. Hold the stretch for 15-30 seconds.
4. Return to the starting position and switch legs, performing the stretch with your left knee on the floor and your right foot in front. Repeat for the desired number of repetitions.

## Form tips

- Ensure your front knee is directly above your ankle to avoid putting unnecessary strain on your knee joint.
- Maintain an upright posture with your shoulders relaxed and your chest open.
- Move slowly and with control to maximize the effectiveness of the stretch and avoid any sudden movements.

## Similar exercises

- [Standing Quadriceps Stretch](https://hi.fitness/exercises/standing-quadriceps-stretch) - Quads · Bodyweight
- [Standing Quadriceps Stretch Side Angle](https://hi.fitness/exercises/standing-quadriceps-stretch-side-angle) - Quads · Bodyweight
- [Intermediate Hip Flexor and Quad Stretch](https://hi.fitness/exercises/intermediate-hip-flexor-and-quad-stretch) - Quads · Resistance band
- [Exercise Ball Hip Flexor Stretch](https://hi.fitness/exercises/exercise-ball-hip-flexor-stretch) - Quads · Stability ball
- [Exercise Ball Seated Quad Stretch](https://hi.fitness/exercises/exercise-ball-seated-quad-stretch) - Quads · Stability ball
- [Circles Knee Stretch](https://hi.fitness/exercises/circles-knee-stretch) - Quads · Bodyweight
- [Adductor Stretch Side Standing](https://hi.fitness/exercises/adductor-stretch-side-standing) - Quads · Bodyweight
- [Standing Adductor Stretch](https://hi.fitness/exercises/standing-adductor-stretch) - Quads · Bodyweight