PILATES MOTION ATLAS

Table-Edge Hip Flexor Stretch | Assisted stretch in 3D

Table-Edge Hip Flexor Stretch: supine (table edge), front of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

← Back to the stretch library

A schematic 3D view of Table-Edge Hip Flexor Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine (table edge) · Front of the hip

An assisted stretch for the front of the hip, observing contact, stabilisation and compensation separately.

Starting position

The client lies supine near the edge of the table and hugs the right knee to the chest with both hands. The left leg hangs down off the edge of the table. The trainer stands on the left side.

Movement phases

1. Hug one knee

Hug the right knee to the chest and let the lower back rest on the table.

2. Lower the hanging leg

With the knee bent, slowly lower the left thigh below the height of the table.

3. Check the response

Check for a stretch at the front of the left hip and any arching of the lower back.

4. Return the leg

Support the thigh and return it to the height of the table.

What the trainer checks

Check that the lower back is not arching and that the hugged knee is not moving away from the chest.

Instructor information

Trainer position

Stand on the client's left (the side shown in the 3D) with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.

Contact and support

Place a hand on the thigh of the lowered leg (above the knee) and support the shin of the hugged leg with the other hand.

Stabilisation

The client maintains a posterior pelvic tilt by hugging the knee.

Compensation

Arching of the lower back, anterior pelvic tilt, the lowered leg drifting outwards.

Easier option

Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.

Cues and consent

Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.

Stop criteria

Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.

Caution

Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

Assisted stretch

Gluteus medius region