Legs · Bodyweight
Kneeling Hip Flexor Stretch
How to do the 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
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Kneel on one knee, other foot flat on floor in front. Push hips forward while keeping upper body upright. Feel stretch in rear leg's hip flexor.
- 1Gently push your hips forward while keeping your torso tall until you feel a stretch in the front of your hip and thigh
- 2Squeeze the glute of your back leg to deepen the stretch and maintain stability
- 3Keep your abs engaged and optionally raise the same-side arm overhead to feel a longer line of stretch
Common mistakes
- Don't arch your lower back or tilt your pelvis forward, the stretch should come from hip extension, not lumbar extension
- Avoid letting your front knee drift far past your toes; keep a 90-degree angle
- Don't bounce or force the position; ease into the stretch and breathe
Muscles worked
The kneeling hip flexor stretch works the hip flexors and quads.
- Hip FlexorsSupport
- QuadsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the 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 April 2026.