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Stretching Mat

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Quadricep Stretch - Advanced

Kneel on the mat and place one foot forward so that the knee is at a 90 degree angle (tip: you may want to be next to a wall to help with balance if needed).

Place one hand on your front leg and with your other hand hold the back foot by the laces part of the shoe (lower ankle/upper foot). Make sure throughout this stretch you keep your upper body upright.

Slowly and gently pull your back foot in towards your bottom and move your weight forwards towards your leading leg until the stretch feels a 7/10 and hold for at least 30 seconds.


Do's Don'ts
  • Do keep your tummy tight
  • Do keep a straight back and good posture
  • Do move in a slow and controlled manner
  • Do keep your head in line with your spine
  • Do breathe deeply and slowly
  • Do use a wall for balance
  • Don't hold your breath
  • Don't take the stretch too far
  • Don't arch your back
  • Don't lean forwards
  • Don't do this stretch if your quadriceps are very tight
  • Don't bounce your body to increase the stretch

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