2 Hip Flexor Stretches That Actually Work — Key Takeaways
Fix tight hip flexors with two stretches — a glute-squeeze extension stretch and band-assisted reverse Nordics, keeping posterior pelvic tilt (glutes squeezed, rib cage down, double chin) throughout.
Key takeaways
Cue posterior pelvic tilt via glute squeeze, ribs down, and double chin during reverse Nordics
Cue posterior pelvic tilt via glute squeeze, ribs down, and double chin during reverse Nordics
- This posture isolates the hip flexors, especially rectus femoris
- Described as make-or-break between decent results and optimal progress
Squeeze the opposite glute hard to deepen a hip flexor stretch
Squeeze the opposite glute hard to deepen a hip flexor stretch
- Contracting the glute (agonist) signals the nervous system to relax the hip flexor (antagonist)
- Creates a rubber-band-like pull on the hip flexor from both ends
Progress reverse Nordics by reducing band assistance until you reach bodyweight, then add load
Progress reverse Nordics by reducing band assistance until you reach bodyweight, then add load
- Anchor band at chest height so resistance lines up with the movement path
- Bodyweight reverse Nordics signal both added hip flexor strength and length; weighted versions build further mobility and size
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In this video
- 1mHip Flexor Stretch: Glute Squeeze Technique
- 1mReverse Nordic Setup and Band Anchoring
- 2mCorrecting Knee Pain and Posterior Pelvic Tilt
- 3mProgressing Reverse Nordics Over Time
“You need to be in control of the movement and not let the movement control you.”
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