10 Best Kneeling Hip Flexor Alternatives for Quad Strength

The Kneeling Hip Flexor is done kneeling. Ranked closest by our scoring: the All Fours Squad Stretch, the Quad Stretch and the Assisted Prone Lying Quads Stretch. A harder version, the All Fours Quad Stretch, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kneeling Hip Flexor

Kneeling Hip Flexor
Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Quadriceps

How to perform Kneeling Hip Flexor
  1. Kneel 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. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
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Ranked Kneeling Hip Flexor Alternatives

10 substitutes, ranked by how closely each one matches the Kneeling Hip Flexor on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    All Fours Squad StretchPlay demonstration

    1. All Fours Squad Stretch

    93% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the quads.

    How to perform this exercise
    1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
    2. Extend one leg straight back, keeping your knee bent and your foot flexed.
    3. Slowly lower your hips towards the ground, feeling a stretch in your quads.
    4. Hold this position for 20-30 seconds.
    5. Switch legs and repeat the stretch on the other side.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: kneeling, the same as the Kneeling Hip Flexor
  2. All Fours Quad Stretch

    Progression

    2. All Fours Quad Stretch

    93% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder version that still works the quads.

    How to perform this exercise
    1. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
    2. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
    3. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: kneeling, the same as the Kneeling Hip Flexor
  3. Quad Stretch

    3. Quad Stretch

    92% match
    • Quads
    • Other
    • Beginner
    • Isolation

    A straight swap when you want to keep working the quads.

    How to perform this exercise
    1. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
    2. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
  4. Assisted Prone Lying Quads StretchPlay demonstration

    4. Assisted Prone Lying Quads Stretch

    88% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on the ground with your legs extended.
    2. Bend your left knee and reach back with your left hand to grab your left foot or ankle.
    3. Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
    4. Hold the stretch for 20-30 seconds, then release.
    5. Repeat with your right leg.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: lying face down, not kneeling
  5. Assisted Prone Rectus Femoris StretchPlay demonstration

    5. Assisted Prone Rectus Femoris Stretch

    88% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on the ground with your legs straight.
    2. Bend your right knee and reach back with your right hand to grab your right foot or ankle.
    3. Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
    4. Hold the stretch for 20-30 seconds.
    5. Release and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: lying face down, not kneeling
  6. Lying Prone Quadriceps

    6. Lying Prone Quadriceps

    87% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done lying face down instead.

    How to perform this exercise
    1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
    2. Attempt to extend your knee while your partner prevents any actual movement.
    3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
    4. After 10-20 seconds, switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: lying face down, not kneeling
  7. Quadriceps-smr

    7. Quadriceps-smr

    87% match
    • Quads
    • Foam-roll
    • Beginner
    • Isolation

    A good swap when you have a foam roller to work with, and it still works the quads.

    How to perform this exercise
    1. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
    2. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: lying face down, not kneeling
  8. Chair Leg Extended StretchPlay demonstration

    8. Chair Leg Extended Stretch

    87% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair with your back straight and feet flat on the ground.
    2. Extend one leg straight out in front of you, keeping your heel on the ground.
    3. Lean forward slightly, feeling a stretch in your quadriceps.
    4. Hold this position for 20-30 seconds.
    5. Switch legs and repeat the stretch.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: seated, not kneeling
  9. Lying (Side) Quads StretchPlay demonstration

    9. Lying (Side) Quads Stretch

    86% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight.
    2. Bend your top leg and grab your ankle or foot with your hand.
    3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
    4. Hold the stretch for 20-30 seconds.
    5. Release the stretch and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
  10. Looking At Ceiling

    10. Looking At Ceiling

    84% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Kneel on the floor, holding your heels with both hands.
    2. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: quads, the same as the Kneeling Hip Flexor
    • Equipment: bodyweight only, the same as the Kneeling Hip Flexor
    • Body position: lying on your back, not kneeling

Kneeling Hip Flexor FAQ

What muscles does Kneeling Hip Flexor work?

Kneeling Hip Flexor primarily loads the quadriceps, rectus femoris and the vasti, through knee extension torque. It also places some demand on the hip flexors and stabilizers when you maintain an upright posture.

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