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Hip Flexors · Beginner

Banded Hip Flexor & Quad Stretch

Half-kneeling band-traction stretch combining a pelvic tuck with rear-knee flexion for the hip flexors and quadriceps.

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Banded Hip Flexor & Quad Stretch demonstration

Exercise overview

Training details

Hip FlexorsQuadriceps

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a heavy resistance band low behind you, loop it into the crease of the working hip, and kneel on that side with the other foot forward.
  2. 02Bend the rear knee and hold that foot with the same-side hand while keeping your torso upright.
  3. 03Tuck your pelvis slightly, squeeze the rear glute, and keep your ribs stacked.
  4. 04Shift forward only until you feel a controlled stretch through the front of the rear hip and thigh without arching your back.
  5. 05Release the foot, move toward the anchor to remove tension, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Distraction Hip Flexor Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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