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Hip Flexor Stretches: Right and Wrong Way to do a Quad Stretch

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Help, I’ve Skyfallen and can’t get up. Might as well stretch my hip.

Are your hip flexors or quads tighter than Daniel Craig’s glutes in the newest James bond film, Skyfall? If you sit a lot, you probably have short, contracted muscles that need stretching. If you exercise a lot, you also probably have tight, shortened quads and hip flexors from your workout activity.

Basically, any time you lift the knee, such as in a kickbox cardio class, a squat, a step class, a walk up a hill, an incline on cardio equipment — you are contracting hip flexors. Whenever you extend your leg to the front you are contracting the quads. Time to stretch those babies, but not by committing the most common form faults (which can really stress the knee, by the way). Watch our video to get incredible, amazing, unsurpassed, exemplary form. Find out whether you are guilty of any of the most common wrong ways.

3 Common Wrong Ways People Stretch the Quads in the Side-Lying Postion

  1. Pushing the knee forward of the body. creating a bend at the hip
  2. Pointing the knee to the ground or sky instead of straight ahead
  3. Squeezing the foot to the buttocks, thereby stressing the fully “open” knee joint

4 Tips to Stretch Quads and Hip Flexors the Right Way

  1. Push the hip forward of the knee and body’s plane
  2. Pull the knee straight back
  3. Tighten the glutes
  4. Keep the upper and lower leg in one plane, parallel to the floor

 1 video detail that will warrant offering fitness fashion advice to Alexandra

  1. At :22 seconds into the video.

Readers: We’re all about Healthy Aging for Boom Chicka Boomers so let us know what exercise do’s, don’ts, maybes, and shoulds are on your question list.

You can only be extending yourself the right way when you subscribe to our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

Photo credit: Public Domain

Hmm, this is Alexandra, and I’m not sure what happens at :22 in the video, but I would like to thank Zensah for the orange compression sleeves. They rule!

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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14 Responses to Hip Flexor Stretches: Right and Wrong Way to do a Quad Stretch

  1. Jody - Fit at 54 November 5, 2012 at 11:54 am #

    Great video & help – so many people have hip flexor issues!!!!!! Love the tops & some boobage too! ;)
    Jody – Fit at 54 recently posted..Gratitude Monday & Hurricane SandyMy Profile

  2. Tamara November 5, 2012 at 12:16 pm #

    Okay, I’ve stopped and started this video at least a dozen times and can’t find the fashion faux pas! I thought perhaps her socks don’t match, but it’s probably just the light making me think that. I was waiting for a ‘wardrobe malfunction’, but didn’t see one.

    Please, please, please, tell me what I missed!
    Tamara recently posted..Ugi exercise ball review | cardio, core, strength and moreMy Profile

    • AlexandraFunFit November 5, 2012 at 12:24 pm #

      Sadly, Tamara, I have no idea either. I will have to ask my sister as It’s a mystery. I stopped it at the :22 mark and saw nothing untoward. Maybe she is jealous of my foxy Zensah sleeves, but she wouldn’t call that a fashion faux pas. And my cleavage stayed in my top, as did my undergarments!
      AlexandraFunFit recently posted..Foam Rollers: They Hurt So GoodMy Profile

  3. Elle November 5, 2012 at 2:13 pm #

    This is actually one of my least favorite stretches. I like to do standing quad stretches and staning hip flexor stretches.. anything that has me laying on my sides just never feels right to me.

    As always, I love your videos!
    Elle recently posted..The Captain Loves His New Under Armour KicksMy Profile

    • Amy November 6, 2012 at 4:45 pm #

      I too prefer to do this stretch while standing. Seems easier to me to avoid some of the terrible no – nos that can happen while lying down. And since I always stretch my hip flexors after a run, I’m not at all interested in lying down!

  4. KymberlyFunFit November 5, 2012 at 4:42 pm #

    What?!! You mean at the 22 second mark you don’t see where Alexandra practically pops out of her top? Now if she had some bodacious ta tas you would actually notice. Must be that her little bittles just didn’t make enough of an impression. How sad that her pop out is not even obvious! Mwah hah hah.
    KymberlyFunFit recently posted..Hamstring Stretches: 3 Wrong & 3 Right WaysMy Profile

  5. Neeraj November 5, 2012 at 9:54 pm #

    Fantastic video…i think its defenitely a step forward in spreading health awareness…and giving correct information to ppl abt tht quad strectch exercise….(even i was doing it the wrong way)…but thanx 2 ur article….
    Neeraj recently posted..AHA: Mortality Odds Upped by Cardiac Re-ArrestMy Profile

  6. Ali November 6, 2012 at 8:00 am #

    Great explanation. One very important thing I would add. To avoid arching through the back, which I see all the time, is to tighten the Transverse Ab. This helps protect back pain….
    Ali recently posted..Pumpkin Oatmeal WafflesMy Profile

  7. Calla Gold November 6, 2012 at 12:42 pm #

    As always, great video! It helps to see the wrong ways, then the right ways.

  8. Shira November 6, 2012 at 3:35 pm #

    Well, there are so many things that I love about this blog post. the helpful video, which shows that I haven’t been doing things exactly right. Any mention of Daniel Craig’s glutes. And finally, the wonderful way you are honing your brand’s point of difference as a source of great advice for boom chicka boomers. thanks for another cool post!
    Shira recently posted..Row, Row, Row Your Boat to a More Buff BodyMy Profile

  9. TriGirl November 6, 2012 at 8:15 pm #

    I adore your videos. I want to log them all for when I’m getting old(er) and rickety(ier). I don’t see myself doing this stretch until my PT clears me to support myself on my elbow again. Oh wait, I might not have to save your videos for later after all.
    TriGirl recently posted..The Edmonds Half. I Had a Crappy Run.My Profile

  10. Miz November 12, 2012 at 4:03 am #

    Miz recently posted..The lies we tell ourselves.My Profile


  1. Exercises To Strengthen Your Hip Flexors | Fun and Fit: with Fitness Pros & Identical Twins, Alexandra and Kymberly - March 14, 2013

    […] Don’t forget to stretch when you’re done! Alexandra and Kymberly will be happy to show you the right and wrong way to perform a hip flexor stretch. […]

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