Intermediate Hip Flexor and Quad Stretch

Intermediate Hip Flexor and Quad Stretch is a intermediate-level compound in the stretching category that primarily works the quads. It is performed with other equipment.

How to do it

1. 1Lie face down on the floor, with a rope, belt, or band looped around one foot.
2. 2Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.