Exos | Formerly Core Performance

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Core Knowledge


Rope Stretch - Quadriceps / Hip Flexor

Starting Position

  • Lying face down on ground with rope wrapped around one foot


  • Actively pull heel to glute and then give gentle assistance with the rope
  • Contract glute and actively lift thigh off ground
  • Hold two seconds and return to start position
  • Repeat for prescribed number of repetitions and switch legs

Coaching Keys

  • Do not hyper-extend back as thigh lifts off ground

You Should Feel It

  • Stretching your quadriceps

Tags: Quadriceps, Hip Flexors, Regeneration, Stretching, Flexibility, Stretch Rope