Exercise guide
Intermediate Hip Flexor and Quad Stretch
This prone stretch uses a strap to bend one knee and gently lift the thigh from the floor. The position targets the quadriceps and may also stretch the hip flexors as the hip extends.
Training context
Keeping the Hip Flexor and Quad Stretch Controlled
The thigh only needs to rise slightly for the stretch to become more intense. Lifting it too high often causes the pelvis to rotate or the lower back to arch.
Use a padded surface and keep both front hip bones oriented toward the floor. The strap should make the foot easier to reach rather than force the knee into a painful bend.
Technique overview
Lift the thigh without arching the lower back
Lie face down with the strap looped around one foot. Bend the knee and use the strap to guide the heel toward the glutes. If comfortable, allow the thigh to rise slightly while keeping the pelvis grounded. Hold briefly, then lower the thigh and release the knee gradually before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.