Standing Hip Flexion with Knee Extension

Instructions

1. Shift your weight onto one leg and keep that standing knee soft.

2. Lift the other leg in front of you into hip flexion.

3. Once the thigh is lifted, straighten the knee so the lower leg extends out in front of you.

4. Pause briefly at the end of the knee extension.

5. Bend the knee again if returning through the same path.

6. Lower the leg back down with control to the starting position.

7. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not lean your torso backward to help lift the leg.

• Do not let the standing knee cave inward.

• Do not hike the hip of the moving leg.

• Do not let the lifted thigh drop as you straighten the knee.

• Do not swing the leg or use momentum.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the hip flexors and quad of the moving leg.

• You may also feel the standing leg, foot, and core working to keep you balanced.

• The goal is to keep the thigh lifted while you straighten the knee with control.

• You should not feel sharp pain in the hip, knee, low back, or standing ankle.