rzen
60927b5d1f
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.5 KiB
1.5 KiB
Kneeling Hip Flexor Stretch
Drop into a half-kneel and press the hips forward to open the front of the back hip. The go-to release for tight hip flexors after long hours of sitting or heavy squatting.
- Category: Stretching
- Type: Static stretch (isometric hold)
- Targets: Hip flexors, quadriceps, front of the hip
- Prescription: Hold 30 s per side, pressing the hips gently forward
- Defaults: 2 × 30 s
Setup
Kneel on one knee with the other foot planted flat in front, the front knee stacked over the ankle at about ninety degrees. Rest the hands on the front thigh. Pad the back knee if needed.
Execution
- Tuck the tailbone under to flatten the low back.
- Ease the hips forward until you feel a stretch across the front of the back hip and thigh.
- Keep the trunk tall and the front shin vertical.
- Hold and breathe, then switch sides.
Cues
- Squeeze the glute of the kneeling leg to deepen the hip-flexor stretch.
- Tuck the tailbone first — don't just arch the low back forward.
- Keep the front knee tracking over the foot, not caving inward.
Common Mistakes
- Letting the front knee drift far past the toes.
- Arching the low back instead of tucking the pelvis and pressing the hips.
- Leaning the whole torso forward rather than shifting the hips.
Progression
Hands on the front thigh → reach the same-side arm overhead and lean away for a deeper stretch → add a gentle back-foot lift toward the glute to bring in the quad.