Seated quadricep stretch

Hip flexors

🔧 no equipment ⭐ Best with yoga mat ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin by sitting upright with your legs extended. Slowly lift one leg, bending your knee and drawing your heel towards your bottom; a towel or strap can be used to help you reach if needed. Maintain an upright posture and keep your hips aligned as you hold the stretch. Hold this position for 20 to 30 seconds before repeating on the other side.

Muscles Worked

Iliopsoas

Secondary: Glutes

Tips

Maintain a straight spine to protect your lower back and maximize the stretch. Keep your hips facing forward to avoid any rotation. Focus on deep, even breaths to promote relaxation and better blood flow. Use a gentle, consistent pull with your hands or a strap, avoiding any sudden movements. Notice the sensation of the stretch in the back of your thigh. A strap can be beneficial if you’re unable to comfortably reach your foot.

Similar exercises

Standing quadricep stretch Hip flexors · 🔧 no equipment 1/10 Kneeling quadricep stretch Hip flexors · 🔧 no equipment 1/10 Walking quadricep stretch Hip flexors · 🔧 no equipment 1/10 Lying quadriceps stretch Quads · 🔧 no equipment 1/10 Prone quadricep stretch Quads · 🔧 no equipment 1/10 Side lying quadriceps stretch Quads · 🔧 no equipment 1/10 Prone abdominal stretch Abs, Hip flexors · 🔧 no equipment 1/10 Half kneeling triplanar stretch Hip flexors, Quads · 🔧 no equipment 1/10

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