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How to do it
- Kneel with the front foot flat, front shin vertical, and the rear knee on a small pad.
- Keep the torso upright and rest both hands on the hips.
- Squeeze the glute on the kneeling side and tuck the pelvis slightly.
- Shift the hips forward until you feel a stretch in the front of the rear hip.
- Rock back to the stacked start without losing the glute squeeze.
- Finish the reps, then switch the kneeling knee.
Common mistakes
- Arching the lower back to fake a bigger stretch.
- Letting the rear glute go quiet so the hip flexor never lengthens.
- Driving the front knee far past the toes as you rock forward.
- Leaning the trunk backward instead of staying tall.
Muscles worked
- Primary
- Quads
Similar exercises
Good to know
- What muscles does the Half-Kneeling Hip Flexor Rock work?
- Mainly the quads. It also works the abs and glutes.
- What equipment do you need for the Half-Kneeling Hip Flexor Rock?
- None. It is a bodyweight exercise.
- Is the Half-Kneeling Hip Flexor Rock good for beginners?
- GymVim rates it beginner.