Enhancing Skills

Kneeling Quad

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The kneeling quad stretch is a stretch that targets the quadriceps muscles in the front of the thigh.

Proper form:

  1. Begin by kneeling on a mat or soft surface.
  2. Bring your right foot forward and place it flat on the ground with your knee bent at a 90-degree angle.
  3. Place both hands on your right thigh and keep your back straight.
  4. Slowly lean forward while keeping your hands on your thigh until you feel a stretch in the front of your left thigh.
  5. Hold the stretch for 15-30 seconds and then slowly release.
  6. Repeat the stretch on the other side by bringing your left foot forward.

How to reduce the difficulty: To reduce the difficulty, you can place a pillow or folded blanket under your back knee for support.

How to increase difficulty: To increase the difficulty, you can try to lift your back foot off the ground and balance on your front foot while holding the stretch.

Reps: Beginner: 1 set of 2-3 reps on each leg Intermediate: 2 sets of 3-5 reps on each leg Advanced: 3 sets of 5-8 reps on each leg

Estimated time for exercise: 15-30 seconds per stretch, for a total of 1-2 minutes per set.

Body Group:

Legs

Muscle Group(s):

Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

N/A

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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