This stretching exercise involves hip flexors such as the psoas-iliac muscles. It is important to breathe in well and breathe out during the movement. The exercise does not require any equipment and can be done at home or in the training room. Office work, running and cycling are movements involving sustained contraction of the iliac psoas. These can cause lower back pain and postural deficits if they are too tight. It is important to properly stretch the hip flexors in order to release the lumbar and pelvic tensions.

Body Parts

  • Hips
  • Legs
  • Quadriceps Femoris
  • Hip Flexors


  • Take a big step forward while keep the the feet pointing forward.
  • The tip of the back leg must be on the ground, the heel of the front leg must be on the ground.
  • Keep the back straight.
  • Keep the head aligned with the body.


  • Move the pelvis towards the front.


Never arch the back. Remember the stretch the other side.