Intermediate Hip Flexor and Quad Stretch
Lying face down with a rope looped around one ankle and over the shoulder, pull the heel toward the buttock; the rope reaches where the hand cannot.
How to do it
Setup
Face down, a rope looped around one ankle, both ends brought over the shoulder into the hands by the head.
Steps
- Pull the rope to draw the heel toward the buttock.
- Press the hip of that leg into the floor as the knee bends.
- Hold and breathe, then switch legs.
Common mistakes
Hips lifting as the heel comes in: keep both hip bones on the floor. Knee drifting out to the side: keep the thighs parallel. Yanking the rope: pull slowly and stop at the first clear stretch.
Breathing
Slow and even through the hold.
