28 Intermediate Stretches

Movements that assume you already own the basic pattern and are ready to load it.

Back 3

Crossover Reverse Lunge Crossover Reverse Lunge intermediate Not specified Pelvic Tilt Into Bridge Pelvic Tilt Into Bridge intermediate Not specified Rhomboids-SMR Rhomboids-SMR intermediate Foam Roller

Biceps 1

Brachialis-SMR Brachialis-SMR intermediate Foam Roller

Glutes 4

Iliotibial Tract-SMR Iliotibial Tract-SMR intermediate Foam Roller IT Band and Glute Stretch IT Band and Glute Stretch intermediate Not specified Piriformis-SMR Piriformis-SMR intermediate Foam Roller Windmills Windmills intermediate Not specified

Quadriceps 6

All Fours Quad Stretch All Fours Quad Stretch intermediate No Equipment Frog Hops Frog Hops intermediate Not specified Intermediate Hip Flexor and Quad Stretch Intermediate Hip Flexor and Quad Stretch intermediate Not specified Iron Crosses (stretch) Iron Crosses (stretch) intermediate Not specified Quad Stretch Quad Stretch intermediate Not specified Quadriceps-SMR Quadriceps-SMR intermediate Foam Roller

Hamstrings 4

Intermediate Groin Stretch Intermediate Groin Stretch intermediate Not specified Seated Hamstring and Calf Stretch Seated Hamstring and Calf Stretch intermediate Not specified Split Squats Split Squats intermediate Not specified World's Greatest Stretch World's Greatest Stretch intermediate Not specified

Calves 6

Anterior Tibialis-SMR Anterior Tibialis-SMR intermediate Not specified Calves-SMR Calves-SMR intermediate Foam Roller Foot-SMR Foot-SMR intermediate Not specified Peroneals Stretch Peroneals Stretch intermediate Not specified Peroneals-SMR Peroneals-SMR intermediate Foam Roller Posterior Tibialis Stretch Posterior Tibialis Stretch intermediate Not specified

Inner Thighs 3

Adductor/Groin Adductor/Groin intermediate Not specified Groin and Back Stretch Groin and Back Stretch intermediate Not specified Groiners Groiners intermediate No Equipment

Neck 1

Neck-SMR Neck-SMR intermediate Not specified

Frequently Asked Questions

What makes intermediate stretches different?

Movements that assume you already own the basic pattern and are ready to load it.

How many intermediate stretches are listed?

28, covering 8 muscle groups. Each one has photographs, a muscle map and alternatives.

Other Levels

Beginner Stretches Movements you can learn in a session, with a low skill floor and a forgiving failure mode. Advanced Stretches High skill or high load. Worth earning rather than starting with. All Stretches The full stretches library Muscle Groups Browse by muscle instead

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