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Exercise 1564 · REF tFGKm99

Intermediate Hip Flexor And Quad Stretch exercise animation

Intermediate Hip Flexor And Quad Stretch

Category
Upper Legs
Equipment
Rope
Target
Quads

Using a rope or strap to assist a kneeling hip flexor and quad stretch lets you control the depth of the stretch without needing a wall or partner, deepening it gradually as the hip and knee open up. It's a step up from a basic kneeling lunge stretch for anyone who's outgrown the passive version.

How to Do the Intermediate Hip Flexor And Quad Stretch

  1. Stand upright with your feet shoulder-width apart.
  2. Hold onto a stable object for support.
  3. Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.
  4. Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.
  5. Hold the stretch for 20-30 seconds.
  6. Release the stretch and repeat on the left side.

Muscles Worked

The Intermediate Hip Flexor And Quad Stretch primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have rope? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Intermediate Hip Flexor And Quad Stretch work?
The Intermediate Hip Flexor And Quad Stretch primarily targets the quads, with the hamstrings and glutes assisting.
What equipment do I need for the Intermediate Hip Flexor And Quad Stretch?
The Intermediate Hip Flexor And Quad Stretch is done with a rope.
What's a good alternative to the Intermediate Hip Flexor And Quad Stretch?
If you don't have access to a rope, the All Fours Squad Stretch targets the same quads using body weight instead.