Hip Flexor Rope Stretch Exercise


The Hip Flexor Rope Stretch Exercise is a great way to lengthen your quadriceps and hip flexors, helping you to build stability in your golf swing and to avoid injury.

The Hip Flexor Rope Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Hip Flexor Rope Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires a rope.  You can get specialised stretch ropes, but a skipping rope is fine.


Figure 1.  Hip Flexor Rope Stretch Exercise Video.



  • Start by lying in a prone position (on your front, face down), with a rope wrapped around your right foot.
  • Actively lift your right heel to your right glutes, while contracting your glutes and lifting your right thigh off the ground as far as you can, and then gently pull on the rope with your right hand to assist the stretch.
  • Exhale and hold for 2 seconds.
  • Relax and then repeat for the desired number of repetitions.
  • Repeat with the other leg.


Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your back straight, do not hyper-extend your back as you stretch.

You should feel it stretching your quadriceps and hip flexors.


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