Intermediate Hip Flexor and Quad Stretch

Also called prone quad stretch, strap quad stretch and lying hip flexor stretch.

Works

Quads

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

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

1. 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.

Cues

• Lie face down, strap on one foot.
• Pull the heel toward the glute.
• Lift the knee off the floor.
• Keep the hips down.

Common mistakes

• Arching the low back.
• Twisting the hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Swap for