Roller Hip Stretch

Setup

1. 01Kneel in a half-kneeling stance with a foam roller placed under the back thigh just above the knee.
2. 02Set the front foot flat with the shin vertical.
3. 03Square both hips forward and lightly brace the trunk.
4. 04Tuck the pelvis slightly to pre-tension the front of the back hip.

Execution

1. 01Shift the hips forward slowly while keeping the pelvis tucked.
2. 02Let the roller support the back thigh so pressure stays comfortable.
3. 03Hold the stretch for 20 to 30 seconds, breathing slowly.
4. 04Rock gently back and forth for a few controlled reps, then switch sides.

Checkpoints

• -The stretch is felt in the front of the back hip, not the lower back.
• -Torso stays tall; ribs stay stacked over the pelvis.
• -Front knee tracks over the ankle without collapsing inward.
• -Glute of the back leg stays lightly squeezed.

Common mistakes

• -Overarching the lumbar spine to fake hip range.
• -Lunging too far forward and losing the tucked pelvis.
• -Holding the breath through the stretch.
• -Placing the roller directly under the kneecap.