Kneeling Hip Flexor Stretch

Default prescription & biomechanics

Primary muscles

Core

Secondary muscles

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Mobility (Static force)

Difficulty

Beginner

Working rep range

30-60 sec per set

Between-set interval

45 seconds rest

Step-by-step coaching cues

1. Place one knee on the ground and the opposite foot in front, forming a 90-degree angle on both sides.
2. Rest your hands at hip level.
3. Move your hips forward, allowing your front knee to follow in the same direction.
4. Hold this position to stretch the hip of the back leg, then repeat.
5. PT Cue: Keep your torso upright at all times.

Joint & safety considerations

No specific joint contraindications are flagged for Kneeling Hip Flexor Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
All Fours Quad Stretch	Same movement pattern	Bodyweight
Cobra Yoga Pose	Same movement pattern	Bodyweight
Hamstring Stretch	Same movement pattern	Bodyweight
Lying Crossover Stretch	Same movement pattern	Bodyweight
Quadriceps Lying Stretch	Same movement pattern	Bodyweight
Seated Forward Bend Yoga Pose	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.