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Flexibility
Flexibility

Stretch: Quadriceps & Hip Flexors (Kneeling Lunge)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchquadricepship-flexorskneelinglungestatic

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Exercise demo
In one line

From a wide stance, turn one foot 90° sideways, flex that knee and roll the rear foot under so the instep rests on the floor, then force the rear hip toward the floor.

Detail

Target area: Quadriceps & hip flexors. (Diagram 24)

Steps:

  1. Stand upright with the legs straddled two feet apart.
  2. Turn your right foot 90° sideways to the right, keeping your toes and heel in line with your body.
  3. Flex your right knee and roll your left foot under so the top of the instep rests on the floor.
  4. Place your hands on your hips. (Some may prefer placing one hand on the forward knee and one hand on the buttocks.)
  5. Exhale, and slowly force your left hip to the floor.
  6. Hold the stretch and relax.

Key facts

  • Position: standing, legs straddled ~two feet apart; one foot turned 90° sideways (toes/heel in line with the body).
  • Action: flex the forward knee; roll the rear foot under so the instep rests on the floor; hands on hips (or one on the forward knee, one on the buttocks); slowly force the rear hip to the floor.
  • Static stretch: hold and relax.

Sources

Historical reference · reference manual (page cited)
p.88p.444
Pages: 88, 444.

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Atlas Connections

Hip Flexors
The 4 major hip flexors — iliopsoas, rectus femoris, tensor fascia lata, sartorius — plus secondary flexors.
Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); the leg-extension arc is ~90° (knee bent to straight).
Rectus Femoris
A 2-joint quadriceps muscle that flexes the hip and extends the knee.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Quadriceps & Hip Flexors (Prone)Closely related
Lying face down, reach back to grasp the ankle and pull the heel toward the buttocks — avoid if you have "bad knees."
Stretch: Quadriceps & Hip Flexors (Side-Lying)Closely related
Lying on the side, grasp the ankle and pull the heel toward the buttocks — avoid if you have "bad knees."
Stretch: Quadriceps & Hip Flexors (Standing)Closely related
Standing with one hand on a support, grasp the foot of the flexed leg and pull the heel toward the buttocks — avoid if you have "bad knees."