Quad Stretch

Also called couch stretch, standing quad stretch and hip flexor stretch.

Works

Quads

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.

1. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

Cues

• Squeeze the glute of the stretched leg.
• Tuck the pelvis, don't arch.
• Breathe into it.

Common mistakes

• Arching the low back.
• Pulling the foot sideways.

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.