Kneeling Hip Flexor Stretch on Bench

Intermediate Level of Difficulty

The kneeling hip flexor stretch is a great way to target the hip flexors and increase range of motion in the hips.


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.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

kneeling hip flexor stretch on bench - step 1

Step 1

Kneel in front of a bench with one foot up on the bench and the other out front just a bit past 90 degrees.

kneeling hip flexor stretch on bench - step 2

Step 2

Hold yourself tall and proud with your hands at your waist. Gently push forward and stretch open your hip flexor.

kneeling hip flexor stretch on bench - step 3

Step 3

Ease off a bit and then gently push forward and repeat 6-8 times.