Exercise guide
Lying Leg Tuck Hip Stretch Wth Overhead Hands
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
- Waist
This dynamic stretch improves hip mobility and core stability while simultaneously opening the chest and lats through overhead arm extension. It is highly effective for correcting pelvic alignment and improving overhead shoulder range of motion by engaging the posterior chain and core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs fully extended and feet together.
- Extend your arms straight overhead, resting the backs of your hands on the floor with palms facing the ceiling.
- Tuck your chin slightly and press your lower back firmly into the mat to engage your abdominals.
How to do it
- Inhale and pull one knee toward your chest as far as possible using your hip flexors and lower abs.
- Exhale and reach your fingertips further away from your body, creating a 'long' spine while keeping the arms pressed against the floor.
- Hold the peak tuck for 2-3 seconds, focusing on the stretch in the glute and the tension in the lats and triceps.
- Slowly lower the leg back to the floor on an inhale with a controlled tempo, then complete all reps on one side before switching.
Form checklist
- Keep the non-tucking leg straight and pressed firmly into the floor.
- Ensure your lower back stays glued to the mat throughout the entire movement.
- Maintain straight elbows and keep your shoulders pulled down away from your ears.
- Do not use your hands to pull the knee; rely on your core and hip strength.
Pro tips
- Imagine pulling your ribcage down toward your hips to maximize abdominal engagement and the stretch in the lats.
- Actively drive the heel of the extended leg into the ground to intensify the stretch in the hip flexor of the working side.
- Press the backs of your hands into the floor to increase activation in the triceps and posterior deltoids.
Make it harder
- Hover the straight leg 2 inches off the floor throughout the set to significantly increase the challenge to the lower abs.
- Perform the movement with a slow 5-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the lying leg tuck hip stretch wth overhead hands work?
- The lying leg tuck hip stretch wth overhead hands primarily targets the abs and deltoids, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the lying leg tuck hip stretch wth overhead hands?
- The lying leg tuck hip stretch wth overhead hands requires no equipment — just your body weight.
- Is the lying leg tuck hip stretch wth overhead hands good for beginners?
- Yes. The lying leg tuck hip stretch wth overhead hands is a beginner-friendly movement and a strong foundation to build on.