Hip Flexor Prone Iso Hold

How to perform it

Step-by-step instructions

1. 01Set one foot or lower leg securely on a bench behind you and place both forearms on the floor in front.
2. 02Extend the free leg back and brace the trunk so the body begins in a supported prone plank.
3. 03Pull the supported knee forward into the bench while lowering the hips toward the floor without letting them touch.
4. 04Hold the lowest controlled position with the pelvis square, abdomen braced, and head neutral.
5. 05Maintain the contraction for the assigned time, then push back up under control and switch legs.