Kneeling Hip Flexor Transverse

Muscles worked

Setup

1. Begin in a half-kneeling position with your right knee on the floor and your left foot flat in front.
2. Rotate your left leg outward 90 degrees to the side, so your left foot is pointing away from your midline while your right knee remains facing forward.
3. Ensure your torso is upright and your hands are on your hips or held at chest height for balance.

How to do it

1. Inhale and engage your right glute to stabilize your pelvis and keep your torso facing forward.
2. Exhale as you shift your weight laterally toward your left foot, lunging into the left hip while keeping the right knee anchored.
3. Pause for one second at the point of deep tension, feeling a stretch in the right hip flexor and engagement in the left glute.
4. Inhale as you push through the left heel to return to the starting upright position with a controlled tempo.

Form checklist

• Keep your torso facing forward throughout the movement; do not rotate your chest toward the lead leg.
• Maintain a posterior pelvic tilt (tuck your tailbone) to protect the lower back and isolate the hip flexor.
• Ensure the lead knee tracks in line with the toes of the rotated foot.
• Keep the heel of the lead foot firmly planted on the ground.

Pro tips

• To increase the stretch on the kneeling side, reach the arm on that same side overhead and lean slightly away from the kneeling knee.
• Focus on driving the movement from the glute of the lead leg to improve mind-muscle connection for hip stability.

Make it harder

• Hold a light kettlebell or dumbbell in a goblet position to increase the load on the quadriceps and core.
• Slow the eccentric (lowering) phase to 3-4 seconds to increase time under tension.

Frequently asked

What muscles does the kneeling hip flexor transverse work?

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

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

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

Is the kneeling hip flexor transverse good for beginners?

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

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