Hanging leg stays above table height
Hip flexors too tight to allow the leg to drop; minimal stretch achieved.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Supine Hip Flexor Stretch (Thomas Position)
Coaching cues
- Lie on a table edge; pull one knee to the chest firmly
- Let the opposite leg hang off the edge — hip flexor stretch
- The hanging leg should be at or below table height for a good stretch
- Hold 30–60 seconds; switch sides
Common faults 2
Lower back rounds on the table
Posterior pelvic tilt occurs instead of the hip extending.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗