Shinbox IR Stretch

Description

• Starting Position: Sit on the floor with both hips and knees bent at 90-degree angles.
• Leg Placement: Place one leg in front of you (external rotation) and the other leg out to the side/behind you (internal rotation). The shins and knees should remain flat on the ground.
• The Movement: Keeping your hips square, hinge your torso forward or tilt it laterally (side-to-side) toward the front leg to deepen the stretch.
• Target Areas: Stretches the glutes and piriformis (front leg) and the hip flexors and quads (back leg). Engages the core and obliques during lateral flexion.
• Goal: Improves hip mobility, specifically internal and external rotation, and relieves lower back tension.

Muscles

Primary muscles

• Glutes
• Obliques

Secondary muscles

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: teus_ergaster, wger.de). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).