Lunge Slider

Hip
Written By David Song

LUNGE SLIDER

This is a hip strengthening and stability exercise that targets the back leg’s hip flexor. Place your trail leg on a slider or hand towel (on hard flooring). Keep the core braced to maintain a neutral spine. Slowly slide back with the trail leg until you reach end range hip extension. Keep most of your body’s weight on the trail leg instead of the lead leg. Drive your toes into the ground and slowly slide the trail leg forwards by engaging the hip flexor muscles.

Muscles Involved:

  • Iliopsoas

  • Quadriceps

Related Conditions:

  • Iliopsoas Tendinitis / Tendinopathy

  • Hip Impingement

  • Hip Spine Syndrome

  • Internal Snapping Hip Syndrome

Related Exercises

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Banded Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Banded Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Single Leg Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Single Leg Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Yoga Block Reclining Hero Pose
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Yoga Block Reclining Hero Pose
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Pillow Reclining Hero Pose
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Pillow Reclining Hero Pose
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch
Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch
Supine Sacrum Block
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
Supine Sacrum Block
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
Lunge and Reach Stretch
Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris, Hip Flexor, Hip Flexor Stretch, Hip Stretch, Hip Extension, Superficial Fascial Front Line
Lunge and Reach Stretch
Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris, Hip Flexor, Hip Flexor Stretch, Hip Stretch, Hip Extension, Superficial Fascial Front Line
Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris, Hip Flexor, Hip Flexor Stretch, Hip Stretch, Hip Extension, Superficial Fascial Front Line
Lunge and Reach Dynamic Stretch
Superficial Fascial Front Line, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris
Lunge and Reach Dynamic Stretch
Superficial Fascial Front Line, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris
Superficial Fascial Front Line, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Iliacus, Psoas Major, Iliopsoas, Rectus Abdominus, Rectus Femoris
Half Kneel Quads Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Knee Extensor, Knee Flexion, Hip Flexor, Hip Extension, Hip Flexor Stretch, Iliopsoas, Psoas Major, Iliacus
Half Kneel Quads Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Knee Extensor, Knee Flexion, Hip Flexor, Hip Extension, Hip Flexor Stretch, Iliopsoas, Psoas Major, Iliacus
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Knee Extensor, Knee Flexion, Hip Flexor, Hip Extension, Hip Flexor Stretch, Iliopsoas, Psoas Major, Iliacus
Standing Straight Leg Hurdles
Hip Flexor, Hip Flexion, Hip Flexors, Hip Flexor Strengthening, Rectus Femoris, Iliopsoas, Iliacus, Psoas Major, Pectineus, Hip
Standing Straight Leg Hurdles
Hip Flexor, Hip Flexion, Hip Flexors, Hip Flexor Strengthening, Rectus Femoris, Iliopsoas, Iliacus, Psoas Major, Pectineus, Hip
Hip Flexor, Hip Flexion, Hip Flexors, Hip Flexor Strengthening, Rectus Femoris, Iliopsoas, Iliacus, Psoas Major, Pectineus, Hip
David Song
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