SHIFT Fit
Hip flexor mobility
Hip flexor mobility: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Take a split stance or half-kneeling position, gently tuck the pelvis and shift forward until you feel the front of the rear hip open. Keep the ribs down rather than arching your back.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | none |
| advanced | 4 minutes | none |
| standard | 3 minutes | none |
Safety and comfort
- What it should not feel like: pinching in the front of the hip or back pain
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.