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Upper Legs · Body Weight
Intermediate Hip Flexor and Quad Stretch
Intermediate Hip Flexor and Quad Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the glutes assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris
- Hip Flexors · Iliopsoas
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Intermediate Hip Flexor and Quad Stretch
- Lie on your stomach with your legs extended and your arms at your sides. Position an elastic cable around your right ankle.
- Bend your right knee to bring your foot towards your glutes, holding the elastic cable in your both hands.
- Gently pull on the cable to bring your foot closer to your glutes, feeling the stretch in your quadriceps. Hold this position for a moment.
- Extend your right leg lightly backwards, allowing the cable to provide resistance and deepen the stretch in your hip flexor and quadriceps. Repeat the movement for the desired number of repetitions, then switch to the left leg.
Form tips
- Focus on deep, steady breathing, inhaling as you extend your leg and exhaling as you pull your foot towards your glutes.
- If you find it difficult to reach the cable, use a longer strap or adjust the tension to ensure a comfortable stretch.
- Ensure your head and neck remain in a neutral position, looking down towards the floor to avoid strain.
- Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
Intermediate Hip Flexor and Quad Stretch alternatives
More quads exercises
Intermediate Hip Flexor and Quad Stretch FAQ
What muscles does Intermediate Hip Flexor and Quad Stretch work?
Intermediate Hip Flexor and Quad Stretch mainly works the quads in the upper legs (Rectus Femoris and Iliopsoas). The glutes work as secondary muscles.
What equipment do you need for Intermediate Hip Flexor and Quad Stretch?
You need only a mat.
How many sets and reps of Intermediate Hip Flexor and Quad Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Intermediate Hip Flexor and Quad Stretch good for beginners?
Yes. Intermediate Hip Flexor and Quad Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Intermediate Hip Flexor and Quad Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Intermediate Hip Flexor and Quad Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Foam Roller Quads-, Foam Roller Lateral Quads and Seated Leg Extension_Both Legs.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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