mobility
Kneeling Hip Flexor Stretch
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.
Muscleships, quads
EquipmentNone
Positionkneeling
Impactnone
Training rolePASSIVE_MOBILITY
Muscles at work
hips, quads · primary muscles
Form cues
- Half-kneel with a cushion under the down knee; tuck the pelvis under first
- Gently shift forward until the front of the hip lengthens
- Squeeze the glute on the stretching side
Common errors
- ✗ Arching the low back instead of tucking
- ✗ Bouncing
How Kalyra programs it
Restores range through hips and quads with relaxed, held positions — a mobility-block staple.
Typically 1–3 sets of 40s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Figure-4 StretchSupine Hamstring StretchStanding Hamstring Stretch
Written cues and setup checks remain the instruction alongside available exercise animations.
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