Hip Flexor Stretch

Both Repertoire Beginner Stretching & MobilityHip & Posterior Chain

Kneeling hip flexor stretch on the carriage: half-kneel with one knee on the ground and the other knee on the carriage, then send the carriage knee back to lengthen the front of the hip.

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring

Footbar Position Low

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Quadriceps (Secondary)Gluteus Maximus (Secondary)Hip Flexors (Primary)

Setup Instructions

Half-kneel beside the carriage with one knee on the ground and the other knee on the carriage, hips square and spine long.

Execution Instructions

Send your carriage knee back, letting the carriage roll away, to lengthen the front of the hip; hold with control, then ease the knee home as the carriage returns.

Teaching Cues

Alignment

"Keep the hips square as the carriage rolls back."

Form

"Send the carriage knee back to feel the stretch in the front of the hip."

Breath

"Breathe into the stretch — exhale as the carriage knee travels back."