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Hips and adductors

Kneeling Hip Flexor Stretch Weighted

The Kneeling Hip Flexor Stretch Weighted is a stretch for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 50%, quads (rectus femoris) 28% and lower abs 8%.

Level: BeginnerEquipment: Other equipmentUnilateral: one arm or leg at a time
Kneeling Hip Flexor Stretch Weighted demonstration

How to do it

  1. Kneel on a mat with one knee down and the other foot flat in front.
  2. Hold a light dumbbell or kettlebell against the chest with both hands.
  3. Squeeze the glute of the back leg and tuck the pelvis slightly.
  4. Let the weight help you sink the hips forward until you feel a stretch at the front of the back hip.
  5. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Tips

  • Keep the weight close to the chest so the torso stays upright.
  • Use a light load: it is there to deepen the position, not to be lifted.

Common mistakes

  • Arching the lower back under the weight.
  • Leaning the torso forward with the load.
  • Choosing a weight heavy enough to strain the arms.

Muscles worked by the Kneeling Hip Flexor Stretch Weighted

  • Hip flexors Primary50%
  • Quads (rectus femoris) Primary28%
  • Lower abs Minor8%
  • Adductors Minor6%
  • Obliques Stabilizer4%
  • Gluteus maximus Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.

Kneeling Hip Flexor Stretch Weighted alternatives

No equipment

Frequently asked questions

What muscles does the Kneeling Hip Flexor Stretch Weighted work?

Mainly the hip flexors and quads (rectus femoris).

Is the Kneeling Hip Flexor Stretch Weighted good for beginners?

Yes. The Kneeling Hip Flexor Stretch Weighted is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Kneeling Hip Flexor Stretch Weighted?

For example the Kneeling Hip Flexor Stretch, Low Lunge and Standing Hip Flexor Stretch. They train mostly the same muscles, some with different equipment.

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