One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

stretchhip

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie supine and pull one knee toward the chest until the low back is flat on the table/floor.
Keeping the back flat, press the other leg (knee straight) down toward the table by tightening the buttock (gluteus maximus).
Maintain knee extension on the stretching leg and keep the back flat throughout.

Form cues

Low back must stay flat - if it arches you have lost the stretch
Progress gradually; psoas attaches to the spine so over-stretching can aggravate the low back

Dosage

Daily; gentle progressive holds (a little soreness next day is common)

Muscles worked

iliopsoas — anatomical illustration — iliopsoasAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: iliopsoas, one-joint hip flexors

Strengthens: gluteus maximus

Target muscles

Iliopsoas One-Joint Hip Flexors Gluteus Maximus

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

Reference: Kendall, Muscles Testing & Function 5th ed p.381