How to Do Intermediate Hip Flexor and Quad Stretch
Start and end of one clean rep of Intermediate Hip Flexor and Quad Stretch.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | — |
| Equipment | Machine |
| Category | Stretching |
How to perform Intermediate Hip Flexor and Quad Stretch
- Lie face down on the floor, with a rope, belt, or band looped around one foot.
- Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Intermediate Hip Flexor and Quad Stretch work?
Intermediate Hip Flexor and Quad Stretch is a focused movement that primarily works the quads.
What equipment do I need for Intermediate Hip Flexor and Quad Stretch?
Intermediate Hip Flexor and Quad Stretch needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Intermediate Hip Flexor and Quad Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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