Shin Box Hip Flexor
The Shin Box Hip Flexor is a dynamic mobility exercise that combines hip internal and external rotation with a hip extension movement. It targets tight hip flexors while activating the glutes, making it an excellent warm-up for lower body training.
By integrating your daily activity data and recovery metrics, the AI identifies when your hips are likely tight from prolonged sitting or heavy training and schedules this exercise accordingly. The app tracks your perceived difficulty and pain feedback to ensure you aren't forcing the range of motion, adjusting the duration or suggesting regression drills if your mobility isn't ready for the full extension. Over time, it correlates your consistency with this movement to improvements in your squat depth and deadlift mechanics.
Form Cues
- Start seated with legs in a 90/90 position
- Drive your shins firmly into the floor
- Squeeze your glutes to lift your hips
- Keep your ribcage down and spine tall
- Control the descent back to the floor
- Don't hyperextend your lower back at the top
- Don't use momentum to swing yourself up
- Don't let your front knee lift off the ground early
- Don't hold your breath during the transition
Common Mistakes
- Arching the lower back excessively
- Failing to engage the glutes
- Rushing through the movement
- Allowing the ribs to flare out
Muscles Worked
This exercise primarily targets the hip flexors (iliopsoas and rectus femoris) by actively lengthening them through full hip extension. It simultaneously engages the glutes to drive the movement, utilizing reciprocal inhibition to allow for a deeper, safer stretch at the front of the hip.
Primary
Secondary
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