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Intermediate Hip Flexor and Quad Stretch

Intermediate Hip Flexor and Quad Stretch

The Intermediate Hip Flexor and Quad Stretch is a great exercise to help lengthen and stretch the muscles in your hip flexors and quadriceps. These muscles can often become tight and shortened from prolonged sitting or repetitive activities such as running or cycling. By incorporating this stretch into your fitness routine, you can improve your flexibility and enhance your performance in various physical activities. To perform the Intermediate Hip Flexor and Quad Stretch, start by assuming a lunge position with your right foot forward and your left knee resting on the ground. Engage your core muscles to maintain a stable posture throughout the exercise. Next, gently shift your weight forward onto your right leg, allowing your right knee to track over your toes while keeping your left knee pressed into the ground. As you move forward, you will start to feel a stretch in the front of your left hip and down into your left quadriceps. Hold this position for 20-30 seconds while focusing on deep breathing and maintaining a relaxed state. Remember not to push yourself to the point of pain, but rather aim for a comfortable and effective stretch. To increase the intensity of the stretch, you can reach your right arm overhead and slightly lean towards the right side, away from the stretched hip and quadriceps. This will create a deeper stretch throughout the targeted muscles. After completing the stretch on one side, switch legs and repeat the exercise on the opposite side to ensure balanced flexibility. Incorporating the Intermediate Hip Flexor and Quad Stretch into your regular exercise routine can help improve your hip mobility, reduce the risk of muscle imbalances, and alleviate any tightness or discomfort in these areas. Remember to warm up before performing any stretches or exercises and consult with a fitness professional if you have any specific concerns or limitations. Stretching should always be done in a controlled manner, and if you experience any pain or discomfort, it is recommended to stop and seek guidance from a qualified fitness expert.


  • Stand upright with your feet hip-width apart. Take a step forward with your right foot and lunge forward, bending your right knee.
  • Keep your upper body straight and engage your core for stability.
  • Shift your weight onto your right foot and lower your left knee towards the ground. The goal is to have both knees at a 90-degree angle.
  • Press your hips forward slightly to deepen the stretch in your hip flexor and quad. Maintain a neutral spine throughout the exercise.
  • Hold the stretch for 20-30 seconds, focusing on relaxing your muscles and breathing deeply.
  • Release the stretch by pushing off your right foot and stepping back to the starting position.
  • Repeat the exercise on the other side by stepping forward with your left foot and following the same steps.
  • Perform 2-3 sets of 8-10 repetitions on each side, gradually increasing the duration of the stretch as you become more flexible.

Tips & Tricks

  • Warm up your muscles with light cardio exercises before performing the stretch.
  • Engage your core muscles throughout the stretch to maintain proper posture.
  • Listen to your body and gradually increase the intensity of the stretch over time.
  • Breathe deeply and relax into the stretch to release tension in the hip flexors and quads.
  • Incorporate this stretch into your regular workout routine for optimal flexibility and mobility.
  • Ensure proper form by keeping your back straight and your chest lifted.
  • Use props, such as a yoga block, to assist with balance and stability during the stretch.
  • Stretch both sides evenly to maintain muscle balance.
  • Stay consistent with your stretching routine for long-term flexibility gains.
  • Consult with a fitness professional or physical therapist if you experience any pain or discomfort during the stretch.

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