STRETCH BY AREA
Front of the thigh and hip stretches
Stretches for the front of the thigh and the front of the hip, where the leg meets the body. They can be done standing, lying on your side, lying on your front or half-kneeling.
How to choose
- If you arch your lower back as you bring your heel towards your buttock, the front of the thigh is harder to stretch. Keep the pelvis tilted slightly back.
- In half-kneeling stretches, you can adjust the strength of the stretch by how far you shift your weight forwards.
Self-stretches7 lessons
Supported Standing Quadriceps Stretch
Quadriceps
- Standing
- Wall
- Towel
- Self
Side-Lying Quadriceps Stretch
Quadriceps
- Side-lying
- Towel
- Self
Prone Towel Quadriceps Stretch
Quadriceps
- On your front
- Towel
- Self
Half-Kneeling Hip Flexor Stretch
Front of the hip
- Floor / on your back
- Cushion
- Self
Supported Standing Hip Flexor Stretch
Front of the hip
- Standing
- Chair
- Self
Split-Stance Lunge with Overhead Reach
Front of the hip and front of the body
- Standing
- Dynamic
World's Greatest Stretch
Front of the hip, back of the thigh and upper back
- Floor / on your back
- Dynamic
Assisted stretches (for trainers)5 lessons
Stretches in which the trainer supports the other person’s body.
Table-Edge Hip Flexor Stretch
Front of the hip
- Floor / on your back
- Assisted
Assisted Prone Quadriceps Stretch
Quadriceps and knee flexion
- On your front
- Assisted
Rectus Femoris Stretch
Rectus femoris and hip extension
- On your front
- Assisted
Hip Flexor PNF Stretch
Iliopsoas and rectus femoris
- Side-lying
- Assisted · PNF
Quadriceps PNF Stretch
Quadriceps
- On your front
- Assisted · PNF
Caution
If the knee on the floor hurts, put a cushion under it. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.