The Method

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 Exercises

Watch the Videos

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Psoas Smash

Psoas Smash

Prone hip smash (lacrosse ball)

Prone hip smash (lacrosse ball)

Hip flexor smash (squishy ball)

Hip flexor smash (squishy ball)

Quad smash with single knee flexion

Quad smash with single knee flexion

Quad & Adductor Smash

Quad & Adductor Smash

Stretch

Restore range of motion and lengthen restricted tissues.

Banded Hip Distraction

Banded Hip Distraction

Cobra/ upward facing dog

Cobra/ upward facing dog

Figure 4 Glute Bridge

Figure 4 Glute Bridge

Activate

Strengthen and reinforce neuromuscular control.

Single leg glute bridge

Single leg glute bridge

Banded Internal Rotation

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