Walking quadricep stretch

Hip flexors

🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

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

How to perform

Step forward with one leg, bending the trailing knee and reaching back with the opposite hand. Gently grasp your ankle or shin and pull your heel towards your glutes, feeling a stretch in your thigh and hip. Release and repeat on the other leg, alternating throughout the set.

Muscles Worked

Iliopsoas

Secondary: Glute Max, Glute Medius, Hamstrings

Tips

Maintain a tall, upright posture throughout the exercise to engage your core and prevent rounding of the back. As you pull your heel towards your glutes, focus on squeezing your glute muscles to deepen the stretch and improve hip mobility. Keep your hips level and avoid tilting to one side, which can compromise balance and reduce the effectiveness of the stretch. Alternate sides smoothly, ensuring a controlled and deliberate motion on each leg to maximize the stretch and avoid momentum.

Similar exercises

Standing quadricep stretch Hip flexors · 🔧 no equipment 1/10 Seated quadricep stretch Hip flexors · 🔧 no equipment 1/10 Kneeling 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 All fours quad stretch Hip flexors · 🔧 no equipment 1/10

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