Tight hip flexors are common and may limit movement capacity and performance. This exercise is designed to improve flexibility and promote optimal hip mobility.
Execution:
Begin standing with the feet shoulder-width apart and the ball of the right foot on a slider. Slowly slide the right foot in behind the body allowing the hip to extend while simultaneously reaching the arms diagonally up and over the left shoulder.
Pause when a comfortable stretch is felt in the right anterior hip, and then return to the starting position. Be sure to avoid lumbar hyperextension. Perform 1-2 sets of 5-10 reps on each side.
Note: do not extend the hip too forcefully and avoid rapid sliding motions that may encourage ballistic movement or overstretch at end range.
Progression:
Add external resistance in the form of a medicine ball, light dumbbell or kettlebell. This will add an additional element of stability to the exercise.
Application:
This exercise is effective for increasing flexibility in iliopsoas and rectus femoris. It can be used as a corrective exercise and/or movement prep drill to reduce injury risk and improve athletic performance. The sliding disc allows for incremental changes in stretching based on the inherent flexibility of the client. A slower cadence on the eccentric portion of the exercise is preferable to maximize control and ensure good form. Do not force through any painful range of motion.
