Hip Flexors

The exercise is designed to stretch the hip flexors on the trailing leg. Driving the back knee down toward the floor while simultaneously pushing the front knee forward deepens the hip flexor stretch. The full stretch is produced by combining the pelvic tilt, lateral reach, forward lean, and heel drive together. Adding a lateral reach component increases the hip flexor load. The rear leg experiences a hip flexor stretch as the front leg descends. On the exhale, reaching further out and across while maintaining a slight forward lean deepens the stretch. Pushing through the heel of the front foot initiates the rise into the stretch. The split squat counteracts tight hip flexors by placing them in a lengthened position while strengthening opposing muscles. Anterior pelvic orientation gives hip flexors concentric leverage and limits hip extension regardless of IPA type. Narrow IPA limits hip extension partly because anterior innominate rotation concentrically orients the hip flexors. Wide IPA can still limit hip extension because sacral nutation increases lumbar lordosis and creates anterior pelvic orientation. Prolonged sitting creates chronically tight hip flexors in nearly everyone…