The Technique of The Week: The Rear Foot Elevated Hip Stretch:

The rear foot elevated hip stretch is one of the most beneficial stretches of the human body and especially the lower back area.

The front of the hip gets very tight and short on a day to basis now due to spending more time sitting down on our glute muscles (which are on the opposite side of the body to the hip flexors) this causes the hips to get tight and short.

We can prevent this by putting in a little flexibility work and stretching the hip flexors off.

Below are the 3 variations we use depending on the level and ability of the client we are coaching. There is a video tutorial at the bottom of the blog.

Variation 1: Foot flat on the floor

Muscles used: Quadriceps, hip flexor group and hip adductors.

Our teaching points:

  1. Kneel on the floor and take a step forward with hands resting on thighs.
  2. Keep back straight and head up.
  3. Lean forward via hip and stomach until you feel a slight stretch on the front of the thigh

Most common faults:

  1. Foot not far enough forward
  2. Back not straight
  3. Going into stretch too quickly

Variation 2: Foot elevated on a stepper

Muscles used: – Quadriceps, hip flexor group and hip adductors.

Our teaching points:

Kneel on the floor, put back foot onto a slightly elevated surface, and take a step forward with hands resting on thighs.

Keep back straight and head up.

Lean forward via hip and stomach until you feel a slight stretch on the front of the thigh.

Most common faults:

  1. Foot not far enough forward
  2. Back not straight
  3. Going into stretch too quickly

Variation 3: Foot elevated at the back

Muscles used:  Quadriceps, hip flexor group and hip adductors.

Our teaching points:

  1. Kneel on the floor, put back foot on a bench, and take a step forward with hands resting on thighs.
  2. Keep back straight, head up and contract glute with pelvis rotated posteriorly.
  3. Lean forward via hip and stomach until you feel a slight stretch on the front of the thigh

Most common faults:

  1. Foot not far enough forward
  2. Overarching back
  3. Not contracting glute or rotating pelvis

Here is a video of all variations

If you have issues with lower back pain then a great place to start is stretching of the hips with the variations above.

Combine those stretches with focussed core strengthening and lower back pain can be fixed.

I had to fix my own issues and have witnessed many others achieving the same results by stretching the hips and strengthening the core.

If you need some help with this then please get in touch via davie@dmcfitness.co.uk

Until the next time…

Be Your Best

Davie

Davie McConnachie is a very proud dad and committed family man. He is the creator of DMC Fitness and Dynamic Mind Conditioning.

Davie holds a Higher National Diploma in Fitness, Health and Exercise and is an experienced qualified therapist.

 He’s an expert high-performance coach, multi-award winning professional motivational speaker, award-winning gym owner, writer and published poet.

Athletically Davie has competed nationally in MMA, Boxing and Thai Boxing. Internationally in kettlebell sport, enjoyed the London Marathon, several half marathons and is a regular mountain trekker.