Mobility
Machine Anterior-Chain Stretch
The machine anterior-chain stretch uses guided support to stretch the front of your hip and thigh. You control the position to keep the stretch gentle.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Adjust the supports to your body size using the station's anterior-chain setup diagram.
- Position your pelvis and working leg in the supports shown on the diagram.
- Use the station's adjustment control to ease into a mild stretch at the front of your hip or thigh.
- Hold the supported position for the planned duration.
- Gradually return the mechanism to its starting position.
- Step out of the supports.
Form cues
- Breathe slowly throughout the hold
- Keep your ribs over your pelvis
- Keep your shoulders relaxed
Common mistakes
- Twisting to gain rangeKeep your pelvis facing the direction shown on the station rather than rotating away from the stretch.
- Bouncing against the supportsMaintain steady pressure instead of repeatedly pushing farther into the stretch.
- Chasing maximum rangeReduce the setting if you need to tense up or pull hard on the handles to tolerate the position.
Safety
The machine's leverage can push your hip or knee beyond a comfortable range, straining the front of the thigh or irritating the joint. Poor pelvic control can shift the stretch into your lower back.
- Check that all adjustment locks are fully engaged before entering.
- Locate the release control before beginning; use only the setup specified for your station.
- Stop for sharp pain, joint pinching, tingling, or numbness.
If you have ongoing hip, knee, or lower-back pain or recent surgery, ask a physiotherapist or doctor whether this supported position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Anterior-Chain Stretch Machine
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
If the station stretches one leg at a time, complete the hold on each side.