Nike Stretch

Spiral LineStretchHip FlexibilityKnee Flexibility
Written By David Song

NIKE STRETCH

This is a hip mobility exercise that uses the spiral fascial line to target the hip flexors and abdominals. Start by sitting with one leg straight in front of your and the other knee bent to the side of you. Lean back by supporting your body with your elbow and reach back with the arm on the same side of the bent knee.

Structures Involved:

  • TFL (Tensor Fascia Latae)

  • Iliopsoas

  • External and Internal Oblique

  • Latissimus Dorsi

  • Spiral Line

Related Conditions:

  • Greater Trochanteric Pain Syndrome / Greater Trochanter Bursitis

  • Gluteal Tendinopathy

  • TFL Tendinopathy

  • ITB Syndrome

  • Internal Snapping Hip Syndrome

  • Hip Impingement

Related Exercises

Featured
Assisted Dumbbell Bulgarian Split Squat
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Assisted Dumbbell Bulgarian Split Squat
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Knee Strengthening, Hip Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Rectus Femoris, Gluteus Maximus
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Assisted Step Up
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Assisted Step Up
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
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
Banded Isometric Kick Back
Hip Extension, Hip Extensor, Hip, Hip Strengthening, Hamstrings, Gluteus Maximus, Hip Isometric Exercise, Adductor Magnus, Semitendinosus, Semimembranosus
Banded Isometric Kick Back
Hip Extension, Hip Extensor, Hip, Hip Strengthening, Hamstrings, Gluteus Maximus, Hip Isometric Exercise, Adductor Magnus, Semitendinosus, Semimembranosus
Hip Extension, Hip Extensor, Hip, Hip Strengthening, Hamstrings, Gluteus Maximus, Hip Isometric Exercise, Adductor Magnus, Semitendinosus, Semimembranosus
David Song
Previous

Inchworm
Next

Bridge & Reach