Enhancing Skills

Prone 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

Prone Quad stretch for quadriceps:

  1. Begin by lying on your stomach on a mat or a comfortable surface.
  2. Bring your right knee towards your right glute.
  3. Using your right hand, reach back and grab your right ankle.
  4. Pull your ankle towards your glute until you feel a stretch in your quadriceps.
  5. Hold the stretch for 15-30 seconds, feeling the stretch in your quadriceps.
  6. Release the stretch and repeat with your left leg.
  7. Repeat for 3-4 sets.

To reduce the difficulty, you can use a strap or a towel around your ankle to help you hold the stretch.

To increase the difficulty, you can lift your upper body off the ground and hold the stretch, feeling the stretch in your quadriceps and hip flexors.

Reps:

  • Beginner: 3-4 sets, holding each stretch for 15-30 seconds
  • Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
  • Advanced: 5-6 sets, holding each stretch for 45-60 seconds

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hip flexors

Tertiary:

N/A

Difficulty:

Beginner

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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