FitCi
Kneeling Hip Flexor is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes, core. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Kneel on one knee with the other foot in front, bent at 90 degrees
- Keep your torso tall and squeeze the glute of the back leg
- Push your hips gently forward
- When you feel the stretch at the front of the back hip, hold for 30-45 seconds
- Switch sides and repeat
Coaching tip
If you sit at a desk all day, this stretch is for you; squeezing the glute doubles its effectiveness.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.