Vibration Plate Hip Flexor Stretch
Kneeling hip flexor stretch on a vibration plate — uses vibration to deepen the stretch.
Level: Beginner
Primary: Quads
Movement: Isolation
Type: Flexibility (Dynamic Stretching) Light Activity
Equipment: Vibration Plate
Sports: Cycling Gymnastics Running Soccer Swimming Track and Field
Target muscles
The hip flexors of the rear leg are stretched. The glute of the rear leg fires to drive the stretch. The vibration relaxes the muscle to deepen the range.
How to perform
Setup
Kneel on one knee on the vibration plate with the other foot planted forward in a lunge position.
Execution
Shift the hips forward gently to feel a stretch in the front of the rear hip. Hold and allow the vibration to deepen the stretch.
Common mistakes
- Pushing too hard.
- Hyperextending the lower back.
- Holding too long.
- Going cold.
- Same hip both sides without alternating.
Progressions and regressions
Regress to floor stretch. To progress, deepen the position.
Programming notes
Mobility work. 2-3 sets of 30-60 seconds per side, daily as needed.
