Kneeling Hip Flexor

Muscles worked

The muscles under tension are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.

A stretch loads them at the far end of the range they normally work in, so the position you hold is itself the resistance.

Every exercise for:Quadriceps

How this movement works

You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.

It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.

What you need

These train the quadriceps too, using equipment this one does not:

• Lateral Lunge with Bicep Curl with Dumbbelldumbbell
• Leg Extensionsmachine
• Lying Prone Quadricepsbody only
• Narrow Stance Squat with Barbellbarbell
• One-Arm Overhead Kettlebell Squatskettlebell

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.