Opposite leg rises off the floor
Hip flexor tightness pulls the straight leg up; press it down gently or allow a slight bend.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Knee-to-Chest Stretch (Supine)
Coaching cues
- Lie supine; draw one knee to the chest with both hands
- Keep the opposite leg extended flat on the floor
- Hold 20 to 30 seconds; feel the glute and lower back release
- Switch sides; one of the most accessible lower back and glute stretches
Common faults 2
Head and neck strain to look at the knee
Rest the head flat; looking up at the knee creates cervical tension.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗