intermediate hip flexor and quad stretch

Equipment

rope

Target muscle

quads

How to perform

1. 1

   Stand upright with your feet shoulder-width apart.

2. 2

   Hold onto a stable object for support.

3. 3

   Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.

4. 4

   Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.

5. 5

   Hold the stretch for 20-30 seconds.

6. 6

   Release the stretch and repeat on the left side.