select to toggle flexibility/strength training
Continuously activate the frontside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the frontside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Front Thighs, Hip Flexors
Psoas major, rectus femoris, tibialis anterior
Getting Into Position
Lie down on your back in a door frame, with one leg up the wall and the other going through the door frame. Position yourself so that the glutes of your raised leg are close to the wall.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the frontside of your thighs by naturally resisting and generating tension while moving into position two.
Start with your bent leg up toward your chest. Continuously contract the muscles on the front side of your hip by bringing your thigh up toward your chest as your hands overcome this force to extend your thigh away from your body. While doing this, continuously kick your other leg into the wall so that both legs are scissoring.
Isometric Stretch
Continue to activate the frontside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the frontside of your thighs by contracting the target muscles as you move into position one.
Start with your bent leg away from your body. Bring your thigh up toward your chest while your hands push on your thigh to slow down this movement and provide strength training.
Isometric Strength
Continue to activate the frontside of your thighs while remaining in position one.