Legs · Resistance Band
Intermediate Hip Flexor and Quad Stretch
How to do the intermediate hip flexor and quad stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on one knee with your other foot flat in front, and loop a resistance band around the ankle of your kneeling leg, anchored behind you. Push your hips forward while keeping your torso tall until you feel a stretch through the front of your hip and thigh, with the band pulling your heel toward your glute to deepen it. Hold, then switch sides.
- 1Feel the stretch through the front of your hip and down your thigh
- 2Squeeze the glute of your kneeling leg to deepen and stabilize the stretch
- 3Keep your abs engaged and your torso upright throughout
Common mistakes
- Do not arch your lower back; the stretch comes from hip extension
- Do not let your front knee drift far past your toes
- Do not bounce or force the position; ease in and breathe
Muscles worked
The intermediate hip flexor and quad stretch mainly works the hip flexors, with the quads assisting.
- Hip FlexorsPrimary
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the intermediate hip flexor and quad stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.