Beginner
INTERMEDIATE HIP FLEXOR AND QUAD STRETCH
Upper legs
Body Part
Quads
Target Muscle
Rope
Equipment
Beginner
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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