Half-Kneeling Hip and Quad Stretch

To do the Half-Kneeling Hip and Quad Stretch, set up half-kneeling with your right leg back. It is best to do this with a wall or bench in front of you to help you balance.

Then reach back and grab your right foot/ankle with your right hand and pull it in toward your butt. In the half-kneeling position with your heel pulled in and the wall to balance you, rock forward and backward, pressing the hip forward to increase the stretch down your quad. Then relax back out of it and repeat. Complete all reps then switch sides.

Make sure to squeeze your glute as you press your hips forward to stretch your right hip and quad. Do not simply hyperextend your low back as you rock forward.

You can also simply hold and press the hip forward without doing the slightly rock, especially if using this stretch post workout.

Beginners can also use a towel to grab their back foot if they can’t reach it.

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