How to do the Kneeling Wrist Flexor Stretch
- Start on hands and knees, fingers pointing back toward your knees.
- Keep your palms flat and your elbows straight.
- Shift your hips back slowly until you feel the forearm stretch.
- Hold and breathe steadily, then shift forward to release.
Full technique — 7 steps
- Start on hands and knees with wrists under shoulders and knees under hips.
- Turn your hands so your fingers point back toward your knees, palms flat on the floor.
- Keep your elbows straight throughout the stretch.
- Slowly shift your hips back toward your heels until you feel a stretch along the inside of your forearms.
- Keep your palms flat on the floor as you move back.
- Hold the position and breathe steadily for the prescribed time.
- Shift your weight forward to release, then lift your hands off the floor.
Common mistakes
- Lifting the palms off the floor
- Bending the elbows during hold
- Forcing painful end ranges
- Bouncing instead of holding the stretch
Form cues
- Keep palms flat
- Keep elbows straight
- Shift back slowly
- Ease into the stretch
Quick answers
What muscles does the Kneeling Wrist Flexor Stretch work?
Primary: Forearms 8/10. Also works: Biceps 3/10.
When should I do the Kneeling Wrist Flexor Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Kneeling Wrist Flexor Stretch?
Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
