Enhancing Skills

Quadriceps

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 quadriceps stretch is a simple stretch that targets the quadriceps muscles located in the front of the thigh.

Proper form:

  1. Stand up straight with your feet hip-width apart.
  2. Shift your weight to your left leg and bend your right knee, bringing your right heel towards your buttocks.
  3. Use your right hand to grasp your right ankle and pull your heel towards your buttocks.
  4. Keep your thighs close together and your knees aligned with each other.
  5. Hold the stretch for 15-30 seconds and then release.
  6. Repeat on the other leg.

How to reduce difficulty: If you have trouble balancing, you can hold onto a wall or chair for support.

How to increase difficulty: To increase the intensity of the stretch, you can use a resistance band looped around your ankle and pull the band towards your buttocks.

Number of reps: Beginner: 2 sets of 15-30 seconds per leg Intermediate: 3 sets of 30 seconds per leg Advanced: 4 sets of 45 seconds per leg

Estimated time for exercise: 2-3 minutes

Body Group:

Legs

Muscle Group(s):

Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hip flexors

Tertiary:

Glutes

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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