Exercise guide · Intermediate · Stretch

Intermediate Hip Flexor and Quad Stretch: How to Do It & Muscles Worked

A stretch targeting the hip flexors and quadriceps using a rope for assistance, suitable for improving flexibility in the upper legs.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes
Equipment
Rope
Level · type
Intermediate · Stretch
Demonstration of the intermediate hip flexor and quad stretch
Front view: muscles worked by the intermediate hip flexor and quad stretch. Primary: quads. Secondary: hamstrings and glutes.
Back view: muscles worked by the intermediate hip flexor and quad stretch. Primary: quads. Secondary: hamstrings and glutes.
Primary Secondary

How to do the intermediate hip flexor and quad stretch

  1. Step 1: Stand upright with your feet shoulder-width apart.
  2. Step 2: Hold onto a stable object for support.
  3. Step 3: Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.
  4. Step 4: Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.
  5. Step 5: Hold the stretch for 20-30 seconds.
  6. Step 6: Release the stretch and repeat on the left side.

Intermediate Hip Flexor and Quad Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.