Intermediate Hip Flexor and Quad Stretch

Intermediate Hip Flexor and Quad Stretch is a flexibility - quadriceps and hip flexors exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Iliopsoas, Abdominal stabilizers
Exercise type: Flexibility - quadriceps and hip flexors

Exercise technique

Strap
Loop a sturdy strap around one foot and lie face down.
Grip
Comfortably hold both ends over your shoulders.
Knee bend
Bend your knee under control to bring the heel toward your glute.
Pelvis
Lightly brace the lower abdomen and keep your hip bones facing down.
Hip extension
Pull the strap slightly to lift your thigh only while the lower back stays neutral.
Hold
Breathe calmly into a comfortable front-thigh and anterior-hip stretch.
Release
Lower the thigh first, reduce tension and extend the knee before switching.

Key technique points

Check that the strap cannot slip off your foot.
Do not overarch your lower back.
Do not open the knee sideways.
Keep thigh elevation small.
Pull evenly with both hands.
Do not force your heel into your glute.

Common mistakes

Lifting through the lower back

Do not overextend the spine to raise the thigh.

Rotating the hip

Do not lift the stretching side sideways off the floor.

Hanging on the strap

Do not pull the foot forcefully with your arms.

Straightening the knee

Do not completely lose knee flexion as the hip rises.

Straining the neck

Do not lift your head backward to reach the grip.

Sudden release

Do not release strap tension abruptly.

Frequently asked questions