Legs · Bodyweight
Kneeling Hip Flexor Frontal
How to do the kneeling hip flexor frontal, 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 on the floor in front of you. Drive your hips straight forward over the front foot while keeping your torso tall, feeling a stretch through the front of the back-leg hip. Hold, then ease back.
- 1A stretch across the front of the rear-leg hip and thigh as you push the
- 2hips forward
- 3The back-leg glute squeezing to deepen the stretch and keep you steady
- 4A tall spine with the abs lightly braced
Common mistakes
- Arching the lower back instead of extending through the hip
- Letting the front knee drift far past the toes
- Bouncing into the end range instead of holding
Muscles worked
The kneeling hip flexor frontal mainly works the hip flexors, with the quads assisting.
- Hip FlexorsPrimary
- QuadsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the kneeling hip flexor frontal 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.