Corrective Exercise Strategy
Hip Flexion
Smash, stretch, and activate corrective strategies for hip flexion — releasing hip flexor and TFL restrictions, improving hip flexion range of motion, and building hip flexor strength.
All Corrective ExercisesSmash
Soft tissue work to release restrictions and improve tissue quality.
TFL Smash with PVC
Glute smash on foam roller
Stretch
Restore range of motion and lengthen restricted tissues.
Upward facing dog to downward facing dog
Activate
Strengthen and reinforce neuromuscular control.
Smash
- Psoas with device designed for releasing Psoas (Pso-Rite)
- 3″ PVC TFL smash with and without leg movement
- TFL and hip flexor with small roller (3″ diameter) or small ball
- Hip flexor with squishy or hard ball
- Upper hamstring attachment with soft ball on high box
- Glutes with foam roller
- Quads with foam roller
- Supine lying with barbell smash on front of hip / quad
Stretch
- Half kneeling banded hip distraction facing away from anchor
- Half kneeling banded hip flexor stretch facing toward anchor
- Supine legs vertical on wall (hips in flexion)
- Supine 90-degree legs on wall stretch
- Forward/backward leg swings
- World’s greatest stretch with knee presses
- Upward dog to down dog sequence / cobra pose variations
- Supine squat sit against wall
- Banded body weight hip hinge
Activate
- Bridge marching
- Hip bridge hold
- Bodyweight squats to end range
- Butterfly hip bridges
- Squat sit hold at end range
- Quadruped hip CARs
- Quadruped donkey kicks
- Banded weighted hip hinges
- Single-leg box foot lift offs