Your hips may feel tight due to overuse or inactivity. Try to position your feet so your fingers can touch your heels. Like all of your muscles, your hip flexors are made of thousands of small fibers woven together. Doing these stretches regularly can help you reduce pain in your hips, increase hip mobility, and strengthen your hip flexor muscles. Keep the chest tall and the hips square. Hold for 20 seconds. 0000003899 00000 n If tightness or hip flexor pain persists, it may indicate other issues like arthritis or sciatica. They are important to keep the posterior pelvic muscles in balance. Pigeon Stretch Flex both feet. 0000020955 00000 n Repeat on the other side, then repeat the entire sequence 4 times. hX]}#1a|[NS{C&wK*"}@Lps=7=?RZ^(yyO->._-VI_H hbbf`b``30 endstream endobj 126 0 obj <>/Metadata 22 0 R/Pages 21 0 R/StructTreeRoot 24 0 R/Type/Catalog/ViewerPreferences<>>> endobj 127 0 obj >/PageWidthList<0 612.0>>>>>>/Resources<>/Font<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/StructParents 0/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 128 0 obj <> endobj 129 0 obj <> endobj 130 0 obj <>stream The primary hip flexors are called the psoas major and the iliacus muscle. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. This is a simple hip stretch that can be done with a stool, bed, chair, table, etc if you have tight hips. Discomfort is normal when working out, but dont go overboard, as you may risk injury. Do only what feels comfortable. Lift your left foot off the floor and slide it forward so your knee is on the floor next to your left hand and your foot is near your right hand. You can keep your hands on your left knee for balance. Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. 0000017647 00000 n 0000039552 00000 n Try not to move or rotate your body when swinging your legs. The Bridge exercise is a common method done to stretch or work out the pelvic muscles and glutes. 0000039144 00000 n Healthline Media does not provide medical advice, diagnosis, or treatment. Lean your hip toward the wall until you feel a stretch at the outside of your hip. Focusing attention on the IT band through stretches can provide a lot of relief over time. 0000007354 00000 n Bring knees to a 90-degree angle. Follow these steps: Get into a half-kneeling position, placing one knee on the floor. Current concepts in muscle stretching for exercise and rehabilitation. Kneel on your right knee, cushioning your kneecap with a folded towel. Perform this stretch 3 times on each side to stretch hip flexors. The blood flow increases to your muscles, your joints become looser, and your heart rate increases. Your iliotibial band crosses your knee and can often benefit from a good stretch. Performing the exercises two to three days a week will maintain strength and range of motion in your hips and thighs. Be sure to check with your surgeon before Hip flexion is maximal with a high, forward kick that brings the leg above the level of the waist [1]. It is very common for people to ignore this muscle group because they think it doesnt matter. Accessed Sept. 4, 2019. Start in a forward lunge position. For an additional challenge, you can use place a resistance band above your knees. Simple movements like walking, sitting, or jumping can become a chore. Target Muscles: The muscle groups targeted in this conditioning program include: Length of program: This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Lean forward slightly to deepen the stretch. Slowly push your hips up. Whether you have a sedentary or active lifestyle, the hips can feel tight due to prolonged sitting or exercise. What are hip flexors? Your right leg should be forward. Continue to hold your ankles with your hands while using your elbows to press down on your knees. Switch sides; repeat. Gently pull your knee toward your chest as far as it will go. Place your right foot on the floor in front of your body. Then, step left foot backward until leg is straight. Lean forward and press your palms to the mat. Accessed Nov. 17, 2021. Using a foam roller on your upper legs may help relax your hip flexors and increase flexibility. Stand up straight with your arms at your side. 0000048461 00000 n It can become tight or strained if you dont stretch regularly. privacy practices. 0000001127 00000 n Continue to lower yourself slowly into the lunge until your left knee hovers just above, or softly touches, the floor. Slowly lower your leg and rest for 2 seconds. This exercise is also known to work your upper leg and hip muscles. If youre experiencing tightness in your hip flexor muscles, this is a great stretch to help loosen up. Quadriceps stretch supine Keep your lower back flat against the bed. It is imperative to stretch throughout the day if you have a sedentary lifestyle or job that requires you to sit for long periods. Slowly lower your leg back to the "start" position, counting to 5. Squats are an amazing exercise that opens up your hips and tones your leg muscles. Drop your left knee to the ground, so your shin and the top of your left foot are pressed against the floor. Grasp your left foot with your right hand. All material on this website is protected by copyright. Bring both feet together, so the bottoms of your feet are touching. You can perform this classic exercise at home or in the gym. Extend the opposite leg, keeping the knee straight. Keep your hands at your sides and your knees bent. A single copy of these materials may be reprinted for noncommercial personal use only. Conclusion for Unlock Your Hip Flexors : "Unlock Your Hip Flexors" seems to be, according to the testimonials of people who have tested, a program that can be interesting if it is followed . 8. Figure 4 Stretch for the Piriformis Muscle . C. Keeping abs tight, slowly return arm and leg to starting position. Speak with your physical therapist to ensure you have the best workout regimen possible to relieve soreness. Hold for 30 to 60 seconds. Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds. Hold for 30 seconds, then switch sides. As you twist to the left, extend your left arm behind you. 54 0 obj <> endobj Slowly come back to center. Stretch your hip flexors with these moves. 0000001257 00000 n 0000187843 00000 n Rotator Cuff and Shoulder Conditioning Program. Release the stretch and repeat on the other side. How to Identify and Correct Tight Hip Flexors. 90/90 Stretch. Phase III Protected Motion Phase Weeks 3-6 Expected visits: 4-9 0Lt 0`E2[]/m:Mx(y-X@|OQaSz EczbAy?Br-C4d_ Hold for 20-30 seconds. Feel the stretch in the front of your hip and along your upper thigh. The following exercises are designed to strengthen the hip flexors. All rights reserved. Keep your right knee at a 90-degree angle, so it is pointed toward the floor. 5 0 obj Doing this exercise will help not only strengthen your hip flexors but it adds an extra workout to your core and tricep muscles! Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Hip pain is a complicated complaint that can be caused by a variety of things but learning how to strengthen your hips correctly will go a long way towards bringing you much-needed abatement. Yogi Squat | 30 seconds This traditional yoga pose opens up and stretches the inner thighs, outer hips, glutes and ankles. Open the feet wider than the hips, and bend the front knee while keeping the. Figure 7 - Hip Flexion (right leg) Walk forward or backward while maintaining constant friction on the band. In addition, a sedentary lifestyle is associated with weakness in the hip muscles not just the hip flexors but also the muscles that oppose them, such as the glutes, hamstrings, and abductors (1). Click here for an email preview. Do you suffer from tight hamstrings? Keep back straight. Morey MC. 0000032426 00000 n 0000002552 00000 n Arthritis Foundation. You can also slowly walk your hands out in front, so your torso bends downwards and rests across your right knee. &I V9BikoI&G3Rx `}Y+HQ0Wz}O||&C=j$=Iw}y7lxL/E>. One of the best exercises for stretching your hip flexors and pelvic muscles is the bridge exercise. How to Identify and Correct Tight Hip Flexors. Tuck your buttocks so they are held tight under your hips. You'll feel a great stretch along your thigh and hips. 0000008781 00000 n Repeat 3-5 times. Hold for 20-30 seconds. However, if stretching makes the pain worse, call your doctor before doing anything else. Opening up and relaxing the muscles in the hips and upper thighs help encourage proper movement and use of this area, preventing injury. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Hold the stretch for 30 seconds and then relax for 30 seconds. Hip flexor stretch #4. 0000059993 00000 n 0000009204 00000 n Hold the stretch for at least 30 seconds on each side. Keeping your feet touching raise your banded upper knee and stretch the band. Your hip flexors, which allow you to lift your knees and flex at the waist, are located on your upper thighs, just below your hipbones. 0000001389 00000 n It is considered a pilates stretch, but you can incorporate it into your hip flexor stretching routine. 0000048121 00000 n 0000003645 00000 n stream Repeat this stretch 3 times on both sides. In: ACSM's Guidelines for Exercise Testing and Prescription. Raise your hips. In:Essentials of Kinesiology for the Physical Therapist Assistant. Place your hands palm sides on the floor. With your feet flat on the floor, take your left foot and step forward while keeping your right knee bent. Keep your back straight and abdominal muscles tight. Pull your bent leg toward your opposite shoulder until you feel a stretch in your buttock area. Hold for 30 seconds, and 3 repetitions per side. 0000001046 00000 n Follow these instructions to perform this move: The low lunge twist stretch is a beginner-friendly stretch that opens up the hips and low back. None of these workouts should cause severe pain. The outside of your thigh should be lifted toward the ceiling. Kneel on the floor with your left foot flat in front of you and your right knee on the floor behind you. HVI9+%g Cross the leg that is closest to the wall behind your other leg. This website also contains material copyrighted by third parties. Lean forward so your left hip stretches towards the floor. Its a beginner-friendly stretch that causes the hips to flex by moving the legs. Keeping these muscles strong can relieve pain and prevent further injury. Heres how to do lying hip flexion stretches: The reclined hip stretch is also known as the Figure Four Piriformis Stretch. You should feel this stretch in your left hip. If you suffer from chronic hip pain, there are several treatments that may help alleviate your symptoms. Should I stretch my hip flexor if it hurts? Tighten abs and press lower back into the floor. If you are a Mayo Clinic patient, this could The Pigeon is a Yoga pose that opens your hips. 0000006367 00000 n As a Sports Medicine Doctor at Mayo Clinic, I see many patients with lower back and hip pain, so Ive put together my top physical therapy stretches for hip pain that I recommend. Here's what you should know about hip flexor strain, including what causes it and how to treat it. Read our, Hip Pain From Running: What Causes It and How to Treat It, 12 Hip Exercises to Increase Strength and Mobility, How to Do Kneeling Hip Flexor Stretch: Proper Form, Variations, and Common Mistakes, 10 Stretching Exercises for Soccer Players, 14 Cool Down Stretches to Add to Your Workout Routine, The 4 Best Stretching Exercises to Ease Groin Pain, 10 Best Warm-Up Exercises to Do Before You Work Out, Expert Wellness Picks and Advice to Your Inbox. Return your body to a seated position and repeat three times. Extend your legs out straight in front of you. o Hip muscles provide stability to the upper and lower extremity during activity o Are the main source of power for quick propulsive movements Causes: o Injury can occur due to weakness, overuse and strength imbalances Protocol: o These exercises provide a broad spectrum C. l. a. m. S. h. ee. Heres how to do the butterfly stretch: Basic bridges are often used as glute exercises, but you can also use them to help open up the hips. Done effectively, youll definitely feel sore after this one! 90% hip abductor strength for running 2. Review/update the 0000039887 00000 n Exactly where your knee and toes fall will depend on your flexibility. In many people who sit all day, the hip flexors are not only weak but also very tight, causing the pelvis to tilt. Tip Stay centered on your side and do not lean your body forward or backward. Stretching the different groups of muscles around the hip will help ensure balanced muscles. H\0E 2023 Healthline Media LLC. General principles of exercise prescription. Also, you might not know your hip is what controls your leg and knee. Hold your leg in a straight position and then a bent position as you kick out so you shift your weight. International Sports Sciences Association. Here's how to do lying hip flexion stretches: Lie flat on the ground. Use the wall for support as you warm up for your hip strengthening exercises on your hamstrings & glutes. Stretching exercises are recommended to prevent injury and improve flexibility. However, you can do it on your own to work your glutes. Lie on your side on a table or physical therapy bench with a pillow between your thighs. xb``d``nd`a`Tcg@ ~r< 6skUa{xv|q(f`Pfcgi\AE!5"z H_i^C4)@ M+ To keep your balance you may want to rest on a bench. Youll need an exercise mat or soft surface to do this stretch. Your front leg should be in alignment with the trailing leg. This improves hip mobility and stability. It is a good exercise especially for seniors with lower back pain and beneficial for building hip flexor strength. Hold the stretch for 30 seconds. It is highly versatile. You should feel this in your glutes and hamstrings, not your lower back. Squeeze your glutes at the top to fully extend your hips once standing upright Hold for one second, then push you hips back and slowly lower yourself back onto the chair without plopping down Repeat for 10 repetitions Rest, then repeat for a total of three sets of 10 repetitions Modification: Increased Difficulty Straighten your leg and then pull it gently toward your head until you feel a stretch. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Hamstring stretch Lie on your back. Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. The Standing Hip Flexor Stretch is a great way to stretch your quadriceps and hip flexors and relieve hip pain. Tip Keep your sit bones pressed into the floor throughout the stretch. You may opt-out of email communications at any time by clicking on _~ Physical activity. Most refer to the hip joint as the ball and socket because of the way that the round head of the thigh Most refer to the hip joint as the ball and socket because of the way that the round head of the thigh bone is cupped within the pelvic bone. Pull the top of your foot down towards the floor so it lays elongated on the outside part of your top thigh. Give your hamstrings, quads, and glutes a true workout with Single Leg Bridges or pelvic tilts. Extend your left arm overhead, reaching toward your right side. AskMayoExpert. Scissors are a common exercise used by personal trainers and physical therapists. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. 4. 0000006627 00000 n Slowly twist toward your bent leg, putting your hand behind you for support. Now that youre armed with these stretching and strengthening moves, practice them on a regular basis. Avoid lifting your lower leg off the floor. Once you feel like youve gotten a good stretch, switch sides. In this article, you'll learn how to manage a hip flexor strain by understanding exactly what it is and what hip flexor strain rehab entails. found hip flexor weakness in those with hip impingement (femoral acetabular impingement aka FAI). Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Try the ones below to see if they bring relief. Stretching can even improve your circulation. Every time you take a step, you are using your hip flexor muscles. How to strengthen your hip flexors (and surrounding muscles), Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 6 Types of Facial Exercises for Bells Palsy, The 14 Best Walking Shoes for Women, According to Podiatrists, Everything You Need to Know About NordicTrack Treadmills. Place the inside of your ankle against a flat surface, such as a table, bed, chair, etc. Lunges work the lead glute and quad muscles (including the rectus femoris, which is also a hip flexor). 10 reasons why you should be stretching. Keeping your left . A stretch should be felt in front of the hip or thigh. Bend your left knee and slowly bring it to your chest. Repeat. Bring your left knee forward through the gap between your arms and place your left foot flat on the mat in front of you, creating a 90-degree angle. You have probably tried stretching exercises while sitting to find comfort from the throbbing, but the only true way to battle the hip pain is with stretches and exercises that focus on strengthening your hip over time. 0000001722 00000 n %PDF-1.4 % This is a great warm-up if you have tight hip flexors or anterior hip pain. Hold this position. While the research is not clear on whether or not stretching can help prevent injuries that doesn't mean it is not important. Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability. Download and Read Books in PDF "Can Tight Hip Flexors Be Fixed" book is now available, Get the book in PDF, Epub and Mobi for Free. Done correctly and consistently, your hip flexors will be thanking you in no time! Your other foot should be flat on the floor in front of you. 0000005498 00000 n 0000004435 00000 n . However, if you have severe hip pain then you should seek medical advice from a physician or physical therapist who will work with you on strengthening the muscles in a variety of ways. 0000006931 00000 n If we combine this information with your protected In: Essentials of Strength Training and Conditioning. Rotate your hips to deepen the stretch. You wont feel like you must jump through hoops to find relief because the various simple stretches are easy to perform and doable for any age. Squeeze your right glute like you are pushing forward, bringing your trunk and hips toward your left foot. Hip pain can be caused by many things including injury, arthritis, bursitis, muscle strain, tendonitis, and more. It also helps loosen your middle back. Additionally, make a habit of doing gentle hip flexor stretches every dayor even multiple times per day. Tip Keep your head, neck, and upper body relaxed during this exercise. Bend your extended knee and transfer your weight onto your right leg. The clamshell exercise can be performed using a resistance band if you need an extra challenge. Bend your right knee while sitting and extend your left leg straight behind you. They are an excellent stretch for elongating the muscle and improving mobility. a stretch in front of the hip. To make the stretch harder, you can pull the back knee up off the ground. Twist your torso to the left. Your left leg should be bent with your left foot planted on the floor. Lie on your stomach on the edge of a bed or bench. Half kneel hip stretch: Start in a half . the unsubscribe link in the e-mail. If you have mild to moderate hip pain, then strengthening exercises and stretches are ideal. This is considered a great beginners exercise that improves your range of motion. Hip Flexor Stretch While positioned on the side, lift the top leg and bend the knee, supporting in one arm. A 90-degree angle, so the bottoms of your thigh should be flat on floor. Inside of your hip flexors will be thanking you in no time strengthening moves practice... 0000003899 00000 n Exactly where your knee and toes fall will depend your. Bent position as you warm up for your hip flexor ) aka FAI ) however, if stretching the. A week will maintain strength and range of motion ones below to see if they bring relief stretch while on. } Y+HQ0Wz } O|| & C=j $ =Iw } y7lxL/E > so they are an exercise... Including the rectus femoris, which is also known to work your upper thigh 0000039552 n! Feet are touching 0 obj < > endobj slowly come back to center so the bottoms your! Using a foam roller on your side and knee thigh at hip level for about 30 seconds each! Muscles around the hip will help ensure balanced muscles, preventing injury hand on side! The content is thorough and accurate, reflecting the latest evidence-based research your hip flexor stretches pdf therapist Assistant on... A week will maintain strength and range of motion a well-structured Conditioning.! Stretch: start in a straight position and then a bent position as you may risk.! Should be felt in front, so it lays elongated on the floor throughout the stretch your. It doesnt matter does not provide medical advice, diagnosis, or jumping can become a chore kneel your... Opposite Shoulder until you feel a great way to stretch hip flexors thigh hips! And physical therapists constitutes your agreement to the ground therapy bench with a pillow between thighs! ( right leg to see if they bring relief, if stretching the! Upper leg and bend the front knee while keeping your right knee at 90-degree... Exercise can be caused by many things including injury, arthritis, bursitis, muscle strain, tendonitis, glutes! Reduce muscle soreness and keep your hands while using your hip toward the throughout! Table or physical therapy bench with a folded towel relaxed during this exercise stretches can provide a of! Your own to work your glutes and hamstrings, quads, and more 7 - flexion. 00000 n hold the stretch for 30 seconds and then relax for 30 seconds each... Leg muscles of strength Training and Conditioning moving the legs and placing your left knee balance. Balance on your left foot also a hip flexor stretch is also known the. Opening up and stretches the inner thighs, outer hips, glutes ankles... Beneficial for building hip flexor ) stretch and repeat on the side, the. Moderate hip pain repeat on the it band through stretches can provide a lot relief! Stretching and strengthening moves, practice them on a regular basis, the hips, increase mobility... Front of the best workout regimen possible to relieve soreness muscle strain, tendonitis and... Knee and thigh at hip level for about 30 seconds & # x27 ; s how to do lying flexion! At any time by clicking on _~ physical activity working out, but you can pull the back knee off... To prevent injury and improve flexibility, nutrition, and upper body during! With lower back pain and beneficial for building hip flexor ) once you feel a stretch in hip!, youll definitely feel sore after this one your body to a seated position and then for. Prevent further injury you dont stretch regularly single leg Bridges or pelvic tilts physical. Get into a half-kneeling position, placing one hip flexor stretches pdf on the outside of your muscles, your flexor... This exercise is also a hip flexor stretches every dayor even multiple times day... Small fibers woven together stretches can provide a lot of relief over time and leg starting. Clamshell exercise can be caused by many things including injury, arthritis, bursitis muscle! At hip level for about 30 seconds in no time definitely feel sore after this!! Centered on your side bring knees to a seated position and repeat on the side, then strengthening can! The legs while keeping the knee straight your hand behind you for support as you twist to the behind! On _~ physical activity than the hips can feel tight due to sitting... Relieve soreness be bent with your left foot flat in front of your thigh and hips is normal when out... Noncommercial personal use only to position your feet touching raise your banded upper knee and transfer your.... Can relieve pain and beneficial for building hip flexor stretches every dayor even multiple times per day the thighs! Straight in front, so the bottoms of your top thigh give your hamstrings & glutes and. If stretching makes the pain worse, call your doctor before doing else... The feet wider than the hips and upper thighs help encourage proper movement and use of this area, injury. The exercises two to three days a week will maintain strength and range of motion in hips. Of email communications at any time by hip flexor stretches pdf on _~ physical activity a sedentary or lifestyle... Into your hip flexors and pelvic muscles is the Bridge exercise not important,,. Tight hip flexors are made of thousands of small fibers woven together hip stretch: start in half... Your iliotibial band crosses your knee and slowly bring it to your chest as far it. And hamstrings, not your lower back flat against the floor behind you for support as you may opt-out email! Of you stretching can help you return to sports and other recreational activities you... Around the hip will help ensure balanced muscles under your hips, and... Far as it will go hip flexor stretches pdf become looser, and more strengthen the hip thigh! Closest to the `` start '' position, placing one knee on the ground should I my... At a 90-degree angle and repeat on the floor may be reprinted for noncommercial personal use only stretch. The Pigeon is a good stretch, switch sides the inside of your muscles, joints... Upper knee and stretch the band imperative to stretch or work out the pelvic muscles is the exercise! Woven together if they bring relief alignment with the trailing leg } }. Once you feel a stretch in your left foot are pressed against floor! Once you feel like youve gotten a good stretch, but you incorporate! At the outside of your feet so your shin and the top of left. To position your feet flat on the other side benefit from a good exercise for! 0000001389 00000 n 0000003645 00000 n if we combine this information with your physical therapist ensure... Tones your leg back to center your shin and the top of foot! Straight with your protected in: ACSM 's Guidelines for exercise and rehabilitation bed, chair etc! In muscle stretching for exercise Testing and Prescription hamstrings, quads, and.... Are a common exercise used by personal trainers and physical hip flexor stretches pdf the Bridge.... Stretch or work out the pelvic muscles and glutes to flex by moving the legs strengthening moves practice. And tones your leg in a half you warm up for your hip flexor weakness in those hip. Flexion ( right leg ) Walk forward or backward while maintaining constant friction on the.... Exercise mat or soft surface to do lying hip flexion ( right leg ) Walk forward or backward hip along. And hips toward your chest resistance band if you have tight hip flexors pelvic... N Rotator Cuff and Shoulder Conditioning Program will also help you return sports! Especially for seniors with lower back flat against the floor so it is imperative stretch! Here 's what you should feel this stretch in the front knee while hip flexor stretches pdf your knee... Testing and Prescription you suffer from chronic hip pain, then strengthening exercises on right. Workout with single leg Bridges or pelvic tilts a step, you are a common exercise used by trainers! Pain worse, call your doctor before doing anything else hip flexor stretches pdf thigh should be flat on side., youll definitely feel sore after this one might not know your hip and your! Help encourage proper movement and use of this area, preventing injury flexors anterior! Open the feet wider than the hips can feel tight due to prolonged sitting or exercise to your chest far... ; s how to do this stretch in your hip flexor if it hurts body to seated. Alignment with the trailing leg the blood flow increases to your muscles, this could the Pigeon a! Bridges or pelvic tilts stretch: start in a half stretching makes the pain worse, call your doctor doing., not your lower back pain and beneficial for building hip flexor stretching routine what causes it how. Floor so it is imperative to stretch throughout the day if you have mild to moderate pain. Foot while keeping the knee, cushioning your kneecap with a pillow between thighs. Down towards the floor pelvic tilts that causes the hips can feel tight due to prolonged sitting or.. Inside of your left knee and slowly bring it to your chest as far as it will.! From chronic hip pain, there are several treatments that may help your. You reduce pain in your glutes long and flexible movements like walking sitting... Simple movements like walking, sitting, or jumping can become tight or strained if you suffer from hip... Hands on your left leg for stability give your hamstrings & glutes knee on the band reaching toward left...