Hips & hip flexors.

Hip movement involves the joint, pelvis and surrounding muscles. A tight feeling does not prove the hip flexors are shortened or the glutes inactive. The movements here have different demands: a supported rotation and a deep loaded split squat are not interchangeable treatments. Review the setup, range and easier variation, and seek individual guidance for persistent pain, recent injury or restrictions.

Educational guides, not a prescribed routine. Exercise-specific clinical review is pending. A research grade does not establish that a movement is suitable for you.

4 animated guides · part of the 1261-move database

Hip flexor line

Couch stretch

A kneeling hip-flexor stretch with the rear lower leg supported near a wall. It asks for substantial knee bend and hip extension, so review the easier version and current knee tolerance.

→ 1 to 2 minutes per side, most days

Medium4 minevidence · emerginghip flexor ROM studies

Knee over toe, hip long

ATG split squat

A deep split squat where the front knee travels well past the toe while the rear hip stretches long. The signature move of Ben Patrick's knees-over-toes method: strength at the exact range most training avoids. Go only as deep as stays comfortable, and elevate the front foot to ease it.

→ 2 sets of 5 slow reps per side

Hard5 minevidence · emergingATG · Ben Patrick

Hip rotation

90/90 switch

Seated, both knees bent to right angles, sweep the legs from one side to the other. Internal and external rotation are the hip's forgotten dials, and this trains both in one slow windshield-wiper motion.

→ 10 slow switches, pause at the ends

Medium3 minevidence · emergingestablished practice

Posterior chain

Glute bridge

Feet planted, drive the hips up and squeeze at the top. Sitting shortens the front of the hip and switches the back of it off; this is the cheapest way to switch it back on, and the low back usually thanks you.

→ 12 slow reps, 2-second squeeze at the top

Easy3 minevidence · emergingestablished practice

Keep going

Follow a routine

Other areasFascia lines Neck & shoulders Groin Knees Feet & ankles

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