Stretching - Bow Step Hip Stretch

Learn how to stretch your hips and quadriceps with the bow step, also known as the lunge stretch. This exercise targets the rectus femoris—the thin muscle that connects the hip to the knee on the front of the leg. The bow step hip stretch is often used to improve hip flexibility for the front splits. Find more stretching instructions and exercises at Stretching Main.

Execution

To stretch your right hip:

1. Stand with your feet about three shoulder-widths apart, with your left leg forward.
2. Extend your right knee and keep your upper body upright or lean slightly backward.
   (Leaning forward reduces the stretch on your rectus femoris.)
3. Lower your hips to increase the intensity of the stretch.

To make the stretch more intense, you can turn your upper body to the left and/or grasp the thigh of your front leg as shown above. However, most people prefer to keep their upper body straight and place both hands on the thigh of the front leg or on the waist.

Advice

• Don’t twist your back leg outward. The knee of the back leg should be fully extended and point straight down.
• Avoid leaning forward.
• Perform the bow step hip stretch before attempting front splits.

Suggestions

• Front Splits
• Hip Bursitis
• PNF Stretching
• Wushu Bow Stance