Exercise library · Quads

How to Do Intermediate Hip Flexor and Quad Stretch

Step-by-step instructions, muscles worked and workouts that use the intermediate hip flexor and quad stretch.

How to do it

1. Lie face down on the floor, with a rope, belt, or band looped around one foot.
2. Flex 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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.