Kneeling Hip Flexor Sagital

Muscles worked

Setup

1. Start in a half-kneeling position with your right knee on the floor and your left foot flat in front of you.
2. Ensure both knees are bent at approximately 90-degree angles with the torso perfectly upright.
3. Place your hands on your hips or across your chest and engage your core to stabilize the spine.
4. Perform a slight posterior pelvic tilt by tucking your tailbone under to pre-stretch the hip flexor.

How to do it

1. Exhale and slowly shift your weight forward, driving your front knee toward your toes while keeping your torso vertical.
2. Continue the forward glide until you feel a deep stretch in the front of the trailing hip and tension in the lead glute.
3. Inhale and push through the front heel to return to the starting 90/90 position.
4. Maintain a controlled tempo of 2 seconds forward, a 1-second pause at the peak stretch, and 2 seconds back.

Form checklist

• Keep your chest up and shoulders stacked directly over your hips throughout the movement.
• Do not allow your lower back to arch excessively as you move forward.
• Ensure the front knee stays aligned with the middle of the front foot, not caving inward.
• Keep the glute of the kneeling leg squeezed tight to maximize the stretch in the hip.

Pro tips

• Focus on 'pushing' the hip bone of the kneeling leg forward rather than just leaning your body weight into the front leg.
• Maintain a 'tall spine' as if a string is pulling the top of your head toward the ceiling to ensure proper alignment.

Make it harder

• Reach the arm on the same side as the kneeling leg toward the ceiling and lean slightly away from the stretch side.
• Place the back foot on a small elevation (like a yoga block) to increase the stretch on the rectus femoris.

Frequently asked

What muscles does the kneeling hip flexor sagital work?

The kneeling hip flexor sagital primarily targets the hip flexors, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kneeling hip flexor sagital?

The kneeling hip flexor sagital requires no equipment — just your body weight.

Is the kneeling hip flexor sagital good for beginners?

Yes. The kneeling hip flexor sagital is a beginner-friendly movement and a strong foundation to build on.

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• Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps