1/2 Kneel Banded Hip Mob

Description/Instructions:

  1. Get in ½ kneeling position and put band around the front groin region of the kneeling leg that is down

  2. Slowly rock forward and back while feeling light stretch.

  3. To make more intense add a backwards lean with a reach

Helpful Cues:

  1. Add foam/padded surface for knee comfort

  2. Only go to where you feel a light stretch

Common Mistakes:

  1. Rocking too far forward

  2. Band too far down on front of thigh

  3. Not enough tension on band

  4. Going too fast

Other Names:

  1. Banded hip mobilization

  2. Banded hip flexor stretch

  3. Groin rock stretch

Common Variations:

  1. Reaching up

  2. Turning perpendicular to band for more of an adductor stretch

  3. Sitting back into hamstring scoop

  4. Band-resisted/assisted hip mobilization