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3-Position Hip Flexor Stretch

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Quadriceps
Instructions: 
START: Assume a tall half-kneeling position so that your right knee is on the floor and placed just behind your hips. Your left knee is bent 90-degrees with your foot flat on the floor. Your shin should be perpendicular to the ground. Raise your arms over your shoulders, your palms facing each other.

MOVEMENT: Squeeze your right glute and push your hips forward slightly so that you feel a stretch on the front of your right hip. Hold this position for 15 seconds. Next, keeping your hands over your head, rotate toward your left as far as you comfortably can. Keep your left leg stationary. Hold this position for 15 seconds then return to center. (You can also do 5 to 8 repetitions, trying to rotate further with each rep.) Finally, drop your left hand toward the floor and bend your torso to your left, reaching toward the floor with your left hand. Hold this position for 15 seconds (or do 5 to 8 reps, attempting to reach further with each rep). Switch leg positions and repeat for your other side.
Tags:  Legs, hip, exercise

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