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Exercise overview
Training details
Hip FlexorsQuadriceps
Equipment
Bodyweight
Sets × time
1 × 20 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Sit at the edge of a firm bench and pull one knee tightly toward your chest with both hands.
- 02Lie back carefully while keeping the held knee close enough to prevent your pelvis from tipping forward.
- 03Allow the opposite leg to hang freely off the edge without pressing it downward.
- 04Observe whether the hanging thigh reaches the bench level and whether its knee remains comfortably bent.
- 05Return to sitting safely and compare the other side without forcing the test.
Use this exercise in a plan