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Movement · Upper Legs

Intermediate Hip Flexor And Quad Stretch

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

TargetQuads
Equipmentrope
Body partUpper Legs

Technique

How to Perform

  1. 1

    Stand upright with your feet shoulder-width apart.

  2. 2

    Hold onto a stable object for support.

  3. 3

    Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.

  4. 4

    Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.

  5. 5

    Hold the stretch for 20-30 seconds.

  6. 6

    Release the stretch and repeat on the left side.

Muscles worked

Target and supporting

Target

Quads

Secondary

HamstringsGlutes

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.