Legs · Bodyweight
Kneeling Hip Flexor Transverse
How to do the kneeling hip flexor transverse, 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 front foot planted. Push the hips forward, then add a gentle rotation of the torso toward the front leg to bias the stretch across the front and side of the rear hip. Hold, then unwind.
- 1A stretch across the front and side of the rear-leg hip as you rotate
- 2The rear glute working to keep the pelvis stable through the turn
- 3Length through the obliques and hip flexor on the kneeling side
Common mistakes
- Rotating from the lower back instead of the hips and trunk
- Letting the front knee cave inward as you turn
- Yanking into the rotation rather than easing in
Muscles worked
The kneeling hip flexor transverse mainly works the hip flexors, with the obliques and quads assisting.
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the kneeling hip flexor transverse 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.