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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes
- Equipment
- Mat
Intermediate Hip Flexor and Quad Stretch
4 steps Updated 29/08/2026
Intermediate Hip Flexor and Quad Stretch is a bodyweight exercise targeting Quadriceps (Rectus Femoris), Hip Flexors (Iliopsoas) using Yoga Mat.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Intermediate Hip Flexor and Quad Stretch
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