{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Couch Stretch",
      "kind": "common"
    },
    {
      "text": "Rear-Foot-Elevated Quad Stretch",
      "kind": "common"
    },
    {
      "text": "RFE Hip Flexor Stretch",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-femoris",
        "role": "stretched"
      },
      {
        "muscle": "iliopsoas",
        "role": "stretched"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility"
    ],
    "movement_patterns": [
      "stretch",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "bench",
        "plyo-box",
        "wall",
        "chair"
      ]
    ]
  },
  "external_ids": {
    "wger": "1960"
  },
  "id": "oec:rear-foot-elevated-hip-flexor-stretch",
  "instructions": {
    "setup": [
      "Place a mat on the floor a couple of feet in front of a bench, box, or wall.",
      "Kneel on the mat facing away from the elevation, then place the top of one foot onto the elevated surface.",
      "Step the other foot forward so you are in a half-kneeling position with the front shin roughly vertical and torso upright."
    ],
    "steps": [
      "Engage your abdominals and actively squeeze the glute of the rear trailing leg to tilt your pelvis posteriorly.",
      "Shift your hips gently forward and down until you feel a deep stretch in the front of the rear hip and thigh.",
      "Hold the position while maintaining abdominal brace and glute contraction, or pulse gently in and out of the stretch before holding for several seconds.",
      "Release the tension slowly, then switch legs and repeat on the opposite side."
    ],
    "breathing": "Breathe smoothly and deeply, exhaling to relax deeper into the stretch without losing core control.",
    "cues": [
      "Tuck your tailbone",
      "Squeeze the trailing glute",
      "Ribs down, don't arch"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lower back to create the illusion of hip extension.",
        "correction": "Keep your abs braced and tuck your tailbone slightly to ensure the extension happens at the hip joint."
      },
      {
        "fault": "Allowing the front knee to collapse inward.",
        "correction": "Track the front knee in line with the middle toes."
      }
    ],
    "safety": {
      "precautions": [
        "Use adequate knee padding to prevent discomfort on the kneecap of the rear leg."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Rear-Foot-Elevated Hip Flexor Stretch",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Rear-foot-elevated Hip Flexor Stretch",
        "url": "https://wger.de/en/exercise/1960/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Pete-E automation"
      }
    ]
  },
  "setup": {
    "position": "half-kneeling",
    "range": "full",
    "stance": {
      "kind": "split"
    }
  },
  "status": "active",
  "summary": "A targeted mobility stretch that places the rear foot on an elevated surface to dynamically stretch the hip flexors and rectus femoris."
}