Half-Kneeling Hip Flexor Stretch
Primary hip flexor stretch. Essential for anterior pelvic tilt correction.
hip glute exercises Iliopsoas, rectus femorisExecution
- 1Half-kneeling position with the back leg being stretched
- 2Squeeze the glute of the back leg
- 3Posteriorly tilt the pelvis
- 4Shift forward until a stretch is felt
- 5Hold 45-60 seconds, 3 sets
Cues
- Glute on, ribs down
- Tuck the pelvis, do not arch
- Keep the torso tall
Common Errors
- Lumbar extension
- No glute activation
- Leaning forward
Progressions
- 1Basic -> Arms overhead -> Rotation -> PNF contract-relax
Related Patterns
lumbar hyperlordosisanterior pelvic tiltposterior pelvic tilthip flexor tightnesssquat compensationgoblet squat patternlower crossed syndrome
