Should I feel this in my lower back?

No, you should not feel any pinching or pain in your spine. If you do, tuck your pelvis more aggressively and avoid leaning backward.

How high should the elevation be?

A standard weight bench is usually sufficient, but beginners may find a lower step or box more comfortable to start.

Use a thick yoga mat or foam pad under the grounded knee to reduce pressure and ensure the stretch remains comfortable.

Learn the correct form for the rear-foot-elevated hip flexor stretch to improve mobility, reduce back pain, and release tight quadriceps.

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.

Hip Flexors · Strength