Corrective Exercise Strategy
Half Kneeling Hip Flexor
Smash, stretch, and activate corrective strategies for the half kneeling hip flexor screen — releasing quad and psoas restrictions, improving hip extension range, and activating glutes.
All Corrective ExercisesSmash
Soft tissue work to release restrictions and improve tissue quality.
Stretch
Restore range of motion and lengthen restricted tissues.
Banded Hip Distraction
Cobra/ upward facing dog
Figure 4 Glute Bridge
Activate
Strengthen and reinforce neuromuscular control.
Banded Internal Rotation
Smash
- Psoas with Pso-Rite or device designed to release Psoas
- Hip flexor with barbell, foam roller, 3″ pipe or small ball
- Hip flexor with small squishy or hard ball
- Double quads with foam roller and single knee flexion
- Quads with foam roller
Stretch
- Couch stretch
- Couch stretch with added band on rear foot and over shoulder
- Half kneeling banded distraction hip flexor stretch
- Cobra pose / upward dog
- Forward and back leg swings
- Single leg drop off massage table or tall box
- Val Slide reverse lunges
Activate
- Reverse table top or reverse plank
- Single/double leg glute bridge
- Variety of floor bridges and bridge marching
- Standing donkey kicks — knee lift holds above 90 degrees
- Quadruped donkey kicks
- Quadruped bird dogs
- Sky divers with bent knees