Intermediate Hip Flexor and Quad Stretch
How to do the Intermediate Hip Flexor and Quad Stretch
- 1
Lie face down on the floor, with a rope, belt, or band looped around one foot.
- 2
Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.
How to program the Intermediate Hip Flexor and Quad Stretch
Sets and reps
As a compound movement, the Intermediate Hip Flexor and Quad Stretch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Intermediate Hip Flexor and Quad Stretch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Intermediate Hip Flexor and Quad Stretch work?
The Intermediate Hip Flexor and Quad Stretch primarily targets the Quadriceps.
What equipment do I need for the Intermediate Hip Flexor and Quad Stretch?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Intermediate Hip Flexor and Quad Stretch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
