ZULTA
NL Join the waitlist

Hips and adductors

Kneeling Hip Flexor Stretch

The Kneeling Hip Flexor Stretch is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 50%, quads (rectus femoris) 28% and lower abs 8%.

Also known as: heupbuiger rekken

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Kneel on a mat with one knee down and the other foot flat in front.
  2. Place the hands on the front knee or hips and sit tall.
  3. Squeeze the glute of the back leg and tuck the pelvis slightly.
  4. Shift 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

  • A small forward shift with the pelvis tucked beats a big lunge.
  • Put a folded towel under the back knee for comfort.

Common mistakes

  • Arching the lower back to go deeper.
  • Letting the front knee drift far past the toes.
  • Leaning the torso forward.

Muscles worked by the Kneeling Hip Flexor Stretch

  • 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 alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Kneeling Hip Flexor Stretch work?

Mainly the hip flexors and quads (rectus femoris).

Is the Kneeling Hip Flexor Stretch good for beginners?

Yes. The Kneeling Hip Flexor Stretch 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?

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

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist