intermediate hip flexor and quad stretch

How to perform it

Stand upright with your feet shoulder-width apart. Hold onto a stable object for support. Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. Hold the stretch for 20-30 seconds. Release the stretch and repeat on the left side.

1. 1Stand upright with your feet shoulder-width apart.
2. 2Hold onto a stable object for support.
3. 3Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.
4. 4Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.
5. 5Hold the stretch for 20-30 seconds.
6. 6Release the stretch and repeat on the left side.