Start
End
LegsBeginnerBodyweight
Kneeling Hip Flexor
قابضات الورك راكعًا
Target Muscles
QuadsQuads
Blue = primary · Gray = secondary
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- 1
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
- 2
Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
