Kneeling Hip Flexor

How to perform

1. 01Kneel 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. 02Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.