Advanced Hip Flexor Stretch (extend back leg back)
This stretch is done on the floor and you may want to have something nearby to hold on to for extra balance/support. The basic starting position is similar to the bottom position of a split squat or lunge (1 leg forward and the other leg back), except your back leg will be extended further back.
The front knee should be bent and your heel should be on the ground. Your toes can be flat or raised, depending on the depth of your stretch. During the stretch, your front knee should not move past your ankle. If this happens, move your front foot forward more.
To increase the intensity of the stretch, increase the distance between your front and back feel or push your hips forward and down towards the ground. Your torso should stay as vertical as possible, because bending forward decreases the hip flexor stretch.
The position of the back foot is important as well. Ideally, the back foot should be directly behind the back knee. If the foot turns in, it allows the hip flexor to avoid some of the stretch.
If the stretch is uncomfortable or puts too much pressure on your back knee, you can place a mat or pillow under the knee.
This stretch can help you work up to doing front splits, if you don’t have the flexibility to do them yet.
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