Hip Flexors and Quads Focus — 20 Min

20-minute intermediate flexibility session focused on hip flexors and quads focus. Includes 2 minutes of gentle preparation, 16 minutes of guided mobility and s

Duration

20 min

Difficulty

intermediate

Equipment

mat, wall

Muscle groups

full body, hip flexors, hips, obliques, quadriceps

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. Standing hip flexor stretch

   1 sets · 2 min total (both sides combined) reps

   Take a short split stance, tuck pelvis and shift weight forward gently; alternate sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Kneeling hip flexor stretch

   1 sets · 3 min total (both sides combined) reps

   Half kneel with padding, tuck pelvis slightly and shift forward without arching; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Low lunge reach

   1 sets · 3 min total (both sides combined) reps

   Step into a supported lunge and reach the same-side arm overhead; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Standing quadriceps stretch

   1 sets · 3 min total (both sides combined) reps

   Hold a stable support, bring heel toward glutes while keeping knees aligned; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Side-lying quad stretch

   1 sets · 3 min total (both sides combined) reps

   Lie on side and gently bring top heel toward glutes; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. 90/90 hip switches

   1 sets · 2 min total (both sides combined) reps

   Sit with both knees bent and rotate them side to side within a comfortable range. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.