How to do the bowstep hip stretch

This is an animated stretching tutorial for the bowstep hip stretch. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness stretching video is incredibly in depth and a great guide for learning the bow step hip stretch.

How to do a Bowstep Hip Stretch

In this lesson you will learn how to do a bowstep hip stretch. This exercise stretches the rectus femoris, the thin muscle that connects the hip with the knee on the front side of the leg. This stretch can be used to improve hip flexibility in the front splits.

Description: Bowstep Hip Stretch

* To stretch your right hip: Stand with your feet approximately 3 shoulder widths apart (left leg forward). Extend your right knee and keep your upper body vertical or even lean slightly back (if you lean forward your rectus femoris will not be stretched at all).
* Lower your hip to increase the intensity of the stretch.
* To make this exercise even more intensive, you can turn your upper body to the left and grasp the thigh of your front leg like illustrated above. Most people keep their upper body straight and put both hands on the thigh of the front leg (to prevent bad pressure on the joints).

Trainer advice: Bowstep Hip Stretch

* Don't twist out the back leg. The knee of the black leg should be fully extended and point straight down.
* If you lean forward, the rectus femoris will not be stretched and the exercise will be useless.