Strength
Rear-foot-elevated Hip Flexor Stretch
A powerful stretch to release persistent tension in the psoas and quads while improving pelvic alignment.
How to perform.
Follow the sequence — setup is half the lift.
Place a bench or sturdy chair behind you and assume a half-kneeling position with one knee on a soft pad.
Reach one foot back and place the top of your foot securely on the elevated surface behind you.
Position your front foot flat on the floor with your knee bent at a ninety-degree angle.
Engage your glutes and tuck your pelvis under to flatten your lower back.
Gently shift your weight forward until you feel a deep stretch in the front of your rear thigh and hip.
Maintain an upright torso and breathe deeply for thirty to sixty seconds before switching sides.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively
- Letting the front knee collapse inward
- Leaning the torso too far forward
- Failing to engage the glute of the stretching leg
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.