Supine Groin Progressive
A foundational exercise that uses gravity and time to release the hip flexors and restore pelvic symmetry. One leg stays elevated at 90 degrees while the other lies flat, creating a passive lengthening of the hip flexor on the straight leg.
How to do it
- 1
Lie on your back with your right leg resting flat on the floor and your left leg elevated at 90 degrees on a chair or block.
- 2
Make sure the straight leg is fully extended with toes pointing straight up.
- 3
Let both arms rest at 45 degrees from your body, palms up.
- 4
Stay completely passive and breathe normally for 3 to 5 minutes.
- 5
Switch sides, left leg flat, right leg elevated, and hold another 3 to 5 minutes.
Easier option
If getting on the floor is tough, lie on a firm bed and prop the elevated leg on stacked pillows or a low stool to reach that 90-degree position.
Benefits
- Releases chronic hip flexor tightness on the flat-leg side
- Restores pelvic symmetry when one hip flexor is tighter than the other
- Reduces anterior pelvic tilt without any active effort
Common mistakes
- Lifting the head or tensing the neck
- Not staying long enough on each side, 3 minutes is the minimum
- Letting the straight leg rotate outward instead of pointing straight up
Target areas
Good for
Used in these programs
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