Many people ask me for good leg stretches, particularly for the hip flexors. Here are some of my favorite quad and psoas stretches.

Standing Quad Stretch

The goal is to drop the knee further down toward the ground while leaning back.

Side-Lying Quad/Psoas Stretch

If possible, secure the forward foot against an immovable object (like a wall) to lock the pelvis and prevent sliding. Have your partner stretch you in two different planes as shown in the photos.

Dynamic Psoas Stretch

Try to extend the length of the lunge by inching the front foot forward over several repetitions.

Ballistic Psoas Stretch

Float up and down, then gradually speed up the movement. You can use a chair for support.

4-Stage Static Psoas Stretch

The sequence of photos displays the stretching of all four functions of the psoas major: hip flexion, external rotation, (ipsi)lateral flexion, and trunk flexion. To stretch, simply do the opposite.

To enhance the stretch even further:
a) Take advantage of a process known as reciprocal inhibition by flexing the antagonist muscles (i.e., the glutes). By squeezing your glutes (the hip extensors), you’ll decrease activity in the psoas (the hip flexor) and be able to stretch further.

b) Extend the arm on the same side as the lengthened hip flexor to exert a greater stretch on the anterior fascial chain.

For more examples of quad and psoas stretches, check out my Stretch for Strength video presentation.

Stretch for Strength [Video Presentation]

The most concise compilation of material on the subject of stretching that has ever been presented. Stretch for Strength is a must-see for all fitness enthusiasts, healthcare practitioners, personal trainers and strength coaches. The video presentation is 104 minutes long and comes with a 101-page slide presentation in PDF format.

$10.00

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