Hip rises off the floor
Hip flexors too tight for a true quad stretch in this position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchCouch stretch↗Mobility · Lower Body
Prone Quad Stretch
Coaching cues
- Lie face down; reach back and hold the ankle
- Draw the heel toward the glute while keeping the knee on the floor
- Hips stay flat on the floor — don't let them rise
- Hold 30–60 seconds; switch sides
Common faults 2
Knee pulls too far — outside the hip line
IT band and TFL are loaded rather than the quad.
Overactive muscles
TFL
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗