Hip Flexor and Quad Stretch

Hip Flexor and Quad Stretch is a great exercise for stretching both the hip flexors and quadriceps . This can help relieve tension in the hips and thighs, especially after activities such as running, cycling, or prolonged sitting. This stretch improves flexibility in the lower body and provides better mobility in the hip area.

Correct Technique

How to perform the Hip Flexor and Quad Stretch:

1. Start in a kneeling position with the right knee on the ground and the left foot forward with the knee bent at 90 degrees.
2. Gently push your hips forward to feel the stretch in your right hip flexors and quadriceps.
3. For a deeper stretch, grab your right ankle with your right hand to pull your heel toward the seat.
4. Keep your back straight and your core active, and hold the stretch for 20-30 seconds . Repeat on the opposite side.

Common Errors

• Excessive bend in the lower back: Keep the core activated and avoid over bending the lower back while stretching.
• Lack of core activation: Make sure you're not only pushing your hips forward, but also engaging your core muscles for a more stable posture.

Modifications and Variations

• Use support: If balance is a challenge, you can use a chair or wall for support.
• Deeper stretch: Raise your arms above your head to open up your chest and make the stretch more intense.

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times to relieve tension in the hips and quadriceps.

Breathing techniques

Breathe in deeply through your nose as you prepare for the stretch, and exhale slowly as you hold the stretch and deepen it.

Visual Tips and Angles

Watch this video for a demonstration of the Hip Flexor and Quad Stretch:

The video provides a detailed review of how to perform the Hip Flexor and Quad Stretch with proper technique.