Legs · Bodyweight
Crossover Kneeling Hip Flexor Stretch
How to do the crossover kneeling hip flexor stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on one knee with the other foot flat in front of you. Push your hips forward to load the back-leg hip flexor, then reach the same-side arm overhead and lean across your body toward the front leg. Hold while feeling the stretch run down the front of the hip and side.
- 1Feel the stretch in the front of your back-leg hip and thigh
- 2Squeeze the back glute to deepen the hip extension
- 3Let the overhead reach and crossover lengthen along your side
Common mistakes
- Do not arch your lower back to fake the stretch
- Avoid letting your front knee drift far past your toes
- Do not bounce or yank into the position
Muscles worked
The crossover kneeling hip flexor stretch mainly works the hip flexors, with the obliques and quads assisting.
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- LatsMinor
- Upper AbsMinor
- GlutesMinor
Kovo programs the crossover kneeling hip flexor stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.