Supine Sciatic Nerve Glide (Flossing)
mobilizehipintermediateactivefront-splitsHamstring length
2 × 10 reps per side
How to do it
- Lie on your back and clasp your hands behind one thigh.
- Support the thigh in a comfortable raised position without pulling it forcefully toward the torso.
- Gently point the foot as you straighten the knee through a symptom-free range.
- As you bend the knee back down, pull your toes back toward your shin (dorsiflexion).
- Repeat in a smooth, continuous pumping motion.
Form cues
- This is a nerve glide, not a muscle stretch; do not hold the end position.
- Stop for tingling, numbness, burning or radiating pain.
- Do not use this to self-treat new neurological symptoms without assessment.
- Keep the non-working leg flat on the floor.
- Hold the thigh vertical (about 90 degrees) as the knee extends.
- If tingling or numbness occurs, reduce the range.
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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