PatioLab
Home › Activity library › Cool-downs for High School › Quad and Hip Flexor Stretching

Quad and Hip Flexor Stretching

Quad and hip flexor stretches.

PhaseCool-down
Duration7 min
Ages16–18
SpaceAny space
EquipmentNo equipment
IntensityLow

How to play

  1. Standing quad stretch with support.
  2. Low lunge with the back knee on the floor.
  3. Side-lying quad stretch.
  4. Repeat on the other side.

Rules

Variations

Easier

15 seconds.

Standard

30 seconds.

Harder

Two reps.

Adaptations

Learning goals

Add this activity to your lesson

PatioLab has "Quad and Hip Flexor Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.

Try free for 14 daysor explore the app first →

More cool-downs for High School

5-5-5 Breathing with Visualization

⏱ 6 min👥 Ages 12–16📍 Any space
Equipment: No equipment

5-5-5 breathing (inhale, hold and exhale for five counts each) with a calming visualization.

Breathing Low intensity

5-Minute Breathing Mindfulness

⏱ 6 min👥 Ages 12–16📍 Gym or classroom
Equipment: No equipment

Five-minute mindfulness practice focused on the breath and body sensations.

Focus Low intensity

Active Recovery Technique: 5-Min Easy Jog

⏱ 8 min👥 Ages 16–18📍 Field
Equipment: No equipment

Active recovery with 5 minutes of very easy jogging to bring heart rate down gradually.

Endurance Low intensity

Adductor and External Rotator Stretching

⏱ 8 min👥 Ages 16–18📍 Any space
Equipment: yoga mats

Adductor and hip external rotator stretches.

Flexibility Low intensity

Advanced Glutes and Piriformis Stretching

⏱ 8 min👥 Ages 16–18📍 Any space
Equipment: yoga mats

Advanced glute and piriformis stretches.

Flexibility Low intensity

Alternate Nostril Breathing: Nadi Shodhana Pranayama

⏱ 8 min👥 Ages 16–18📍 Any space
Equipment: yoga mats

Alternate-nostril breathing (nadi shodhana).

Relaxation Low intensity