Hip Flexor Stretch
Half-kneeling hip flexor stretch beside the carriage: the back knee rests on the carriage, which rolls away to lengthen the front of the hip. The supported, small-range version of Eve’s Lunge.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Take the stretch only as far as the pelvis stays level and the low back stays long; tuck the pelvis before sending the carriage knee back.
- Hip Impingement: Driving the knee back can pinch the front of the hip; shorten the range and keep the pelvis tucked.
- Knee Issues: The back knee rests on the moving carriage; pad under the knee and shorten the reach if the knee complains.
Apparatus Setup
Reformer
Target Muscles
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
"Keep the hips square as the carriage rolls back."
"Send the carriage knee back to feel the stretch in the front of the hip."
"Breathe into the stretch — exhale as the carriage knee travels back."
Modifications & Progressions
Hands on the Footbar (Regression)
Keep both hands on the footbar and send the carriage knee back only partway to reduce the stretch on the front of the hip.
Deeper Travelling Stretch (Progression)
Send the carriage knee further back and add a small posterior pelvic tilt to lengthen the hip flexor before returning.
Cushioned Back Knee (Injury Modification)
Place a pad under the down knee and reduce the range for comfort when kneeling compression is uncomfortable.
Similar Exercises
Same category, or body position when the category is unique.