In this class we’ll target Hip Flexion and Extension.

Equipment Needed: Yoga blocks and an elevated surface to place your leg on (like a chair or plyo boxes). Also sticks for balance if needed, but you could use other props for that. Cushioned pad for under the knee is optional.

This video will feature two previously recorded classes that are edited together — a combination of two classes.

This is an intermediate class — I would recommend at least 3-4 months of Kinstretch experience before doing this class.

For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to bend the knee until that goes away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. Try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).

For Hip Extension — it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class. If you're feeling any pain and pressure on the knee, you can try to add more padding under the knee, and/or remove your foot off the elevated surface and allow your leg to rest all on the floor.

I hope your hips are feeling buttery after this one!