Kneeling Hip Flexor Stretch

Beginner Level of Difficulty

The kneeling hip flexor stretch targets the quadriceps and hip flexors and is a great exercise for anyone that spends most of their day sitting at a desk.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

kneeling hip flexor stretch - step 1

Step 1

Kneel down on one knee with your other leg out in front of you just past 90 degrees.

kneeling hip flexor stretch - step 2

Step 2

Keep your back straight and your hands at your side as you slowly push forward and stretch the hip flexors open.

kneeling hip flexor stretch - step 3

Step 3

Gently pull back to the starting position and then push forward again for 5-10 pulses.