🧘 Hip & Quad Stretching Guide
Standing Quad Stretch
A classic stretch that targets the quadriceps muscles at the front of your thigh.
- Stand on one leg (use a wall for balance if needed)
- Bend your other knee and bring your heel toward your glutes
- Grab your ankle and gently pull your heel closer to your body
- Keep your knees together and push your hips forward
- Keep your torso upright
⏱️ Hold for 30-45 seconds each side
Kneeling Hip Flexor Stretch
Excellent for stretching the hip flexors and quadriceps simultaneously.
- Kneel on one knee with the other foot flat in front
- Keep your torso upright
- Push your hips forward until you feel a stretch
- You can raise the arm on the kneeling side for a deeper stretch
- Don't let your front knee go past your toes
⏱️ Hold for 30-45 seconds each side
Pigeon Pose
A deep hip opener that targets the hip rotators and flexors.
- Start in a tabletop position
- Bring your right knee forward behind your right wrist
- Slide your left leg back, straightening it behind you
- Square your hips to the front
- Lower down onto your forearms or fold forward
- Keep your back leg straight with toes pointed
⏱️ Hold for 45-60 seconds each side
Seated Figure-4 Stretch
Targets the glutes and external hip rotators with a gentle, controlled stretch.
- Sit on the floor with both legs extended
- Bend your right knee and place your right ankle on your left thigh
- Bend your left knee and bring your left foot toward you
- Gently press on your right knee to deepen the stretch
- Keep your back straight
⏱️ Hold for 30-45 seconds each side
Butterfly Stretch
Opens up the inner thighs and hips with a gentle seated position.
- Sit on the floor and bring the soles of your feet together
- Pull your feet in toward your groin
- Hold your feet with your hands
- Gently press your knees toward the floor with your elbows
- Keep your back straight or fold forward for a deeper stretch
⏱️ Hold for 45-60 seconds
Lying Quad Stretch
A gentle quad stretch that's easier on balance, perfect for deeper relaxation.
- Lie on your side with your bottom leg slightly bent
- Bend your top knee and grab your ankle
- Pull your heel toward your glutes
- Keep your knees together
- You can place a pillow under your head for comfort
⏱️ Hold for 30-45 seconds each side
Low Lunge (Anjaneyasana)
Deeply stretches hip flexors while building strength and balance.
- Start in a lunge position with your right foot forward
- Lower your back knee to the ground
- Keep your front knee over your ankle
- Push your hips forward and down
- Raise your arms overhead for added stretch
- Keep your torso upright
⏱️ Hold for 30-45 seconds each side
90/90 Hip Stretch
Advanced hip mobility stretch targeting both internal and external rotation.
- Sit on the floor with both knees bent at 90 degrees
- Place one leg in front with the knee pointing forward
- Place the other leg to the side with the knee pointing sideways
- Keep both knees at 90-degree angles
- Sit upright or lean forward over your front leg
- Switch legs and repeat
⏱️ Hold for 45-60 seconds each side