Quad Hip-Flexor Intermediate Stretch

Intermediate Hip Flexor and Quad Stretch Instructions

Positioning

1. Start Position: Begin lying on your stomach on an exercise mat or a comfortable surface. Make sure your body is straight with your hips and legs aligned.
2. Attach Resistance Band: Secure one end of the resistance band to a stable anchor point on the floor or wall. The other end should be looped around your foot or ankle. Ensure that the band is tight enough to provide resistance but not so tight that it feels uncomfortable.

Movement

1. Bend Knee: While keeping your hips flat on the mat, gently bend the knee of the leg that has the band secured to it. This should raise your heel towards your glutes.
2. Pull with Hands: Grasp the band with both hands, keeping your elbows bent and close to your body. As you pull the band, engage your core and keep your hips pressed down into the mat.
3. Extend Back: Gradually extend the knee back to the starting position without losing tension in the band. This movement should stretch your hip flexors and quadriceps.
4. Hold Position: At the top of the movement, hold for a moment to deepen the stretch. You should feel a pull in the front of your thigh and hip area.
5. Repeat: Perform this movement for 8–12 repetitions. Switch legs and repeat the process on the other side.

Tips

- Maintain a neutral spine throughout the exercise.
- Avoid arching your back; focus on engaging your core.
- Breathe steadily and avoid holding your breath during the movements.