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 requires a Swiss ball and it 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 and postural pain if there is too much tension. It is important to properly stretch the hip flexors to relieve lumbar and pelvic tensions. The ball allows an additional level of difficulty than doing the exercise on the ground.

Body Parts

  • Hips
  • Quadriceps Femoris
  • Hip Flexors


  • Place one knee on the ground with the foot placed on a ball.
  • The front knee must be bent at a 90 degree angle.
  • 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.