Quads exercise · rope
Intermediate Hip Flexor and Quad Stretch
The intermediate hip flexor and quad stretch is a rope exercise that targets the quads, with the hamstrings and glutes assisting.
How to do the intermediate hip flexor and quad stretch
- Stand upright with your feet shoulder-width apart.
- Hold onto a stable object for support.
- Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.
- Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.
- Hold the stretch for 20-30 seconds.
- Release the stretch and repeat on the left side.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the quads. The hamstrings and glutes work as secondary muscles. See all quad exercises or every rope & strap exercise.
