Basic
Tier S in StretchKneeling Hip Flexor Stretch
Standing Quad Stretch
2sets
30stime /side
10srest
~2.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inFront thighs
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Squeeze the glute of the bent leg to deepen the stretch at the front of the hip.
- Loop a towel around your foot if you cannot reach your ankle.
Common mistakes
- Arching the lower back and letting the bent knee drift forward or out to the side.
Breathing
Breathe slowly and steadily throughout the hold.