This video reviews a powerful and useful stretch for your quad and your hip flexor. Your quadriceps are located on the front part of your upper leg, and your hip flexors are by the front near your hip bone.

The quadriceps, or “quads”, is a group of powerful muscles that manages lower body movement. The quad muscles, as the name implies, is made up of four large muscles and are responsible for moving the hips and extends the knee joint. The hip flexors, on the other hand, is a muscle group by the hip that helps move the leg and knee upward toward your center of mass. Together, these muscles are responsible for lifting the leg and flexing the hip.

You will need to stretch into a comfortable ROM (range of motion) and hold the stretch for 10 seconds. Regularly repeat this stretch to increase your ROM over time. If needed, use a rope to assist with your ROM. This can be very helpful with poor flexibility or acute difficulty to ambulate.

The flexibility of your hip flexor is important. Your lumbar spine, or lower back, relies on the hip flexors for proper support and motion. A high percentage of the population experiences serious restriction of the hip flexor muscle group. Restrictions and lack of mobility of the hip flexors lead to joint inflammation, disc herniation, and even scoliosis.