Intermediate Hip Flexor and Quad Stretch

Setup

1. 01Set up in a half-kneeling position with the rear knee on a pad.
2. 02Place the front foot flat with the knee at about 90 degrees.
3. 03Reach back and grasp the rear ankle, or loop a strap around it if reach is limited.
4. 04Tuck the pelvis under before adding any pull.

Execution

1. 01Squeeze the rear-side glute and shift the hips slightly forward.
2. 02Pull the rear heel toward the glutes until a stretch builds down the front of the thigh.
3. 03Hold with the torso tall and pelvis tucked.
4. 04Release slowly and repeat on the other side.

Checkpoints

• -The pelvis stays tucked; the stretch comes from the hip, not the lower back.
• -The torso stays upright, not leaning forward.
• -A stretch is felt from the hip crease down the front thigh.
• -The front knee stays stacked over the front foot.

Common mistakes

• -Arching the lower back instead of tucking the pelvis.
• -Yanking the ankle and cramping the hamstring.
• -Letting the hips rotate open toward the pulled leg.
• -Kneeling on a hard floor without padding.