Seated Hip Flexion Hovers over Foam Roller

1. 1Sit on a foam roller placed lengthwise under your thigh or perch on the edge of a seat with one hip in flexion, then perform controlled hip flexion hover repetitions by lifting the thigh slightly off the surface and holding. The foam roller or seat provides a soft surface that encourages the hip flexors to work harder to hold end-range flexion against gravity. Hold each rep for 2-3 seconds, breathing out on the lift and in on the lower. Avoid rocking the pelvis backward or using momentum — feel the hip flexors and iliacus contracting to maintain the hover against gravity.

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