A foam-roller-supported hip flexor stretch that uses the roller under the back knee or hips to open the front of the hip with light, controlled pressure.
스트레칭기타Mobility stretch
시작
끝
주동근
고관절 굴곡근
협응근
대퇴사두둔근코어
장비
기타
패턴
Mobility stretch
준비 자세
01Kneel in a half-kneeling stance with a foam roller placed under the back thigh just above the knee.
02Set the front foot flat with the shin vertical.
03Square both hips forward and lightly brace the trunk.
04Tuck the pelvis slightly to pre-tension the front of the back hip.
수행
01Shift the hips forward slowly while keeping the pelvis tucked.
02Let the roller support the back thigh so pressure stays comfortable.
03Hold the stretch for 20 to 30 seconds, breathing slowly.
04Rock gently back and forth for a few controlled reps, then switch sides.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Use 2 to 3 holds of 20 to 30 seconds per side before lower body sessions.
-Good filler between squat or deadlift warm-up sets for lifters who sit all day.
-Progress by raising the back foot slightly, not by arching harder.
