Primary muscles: Quads
Secondary muscles: Hip flexors, ankles
Equipment: No equipment
QUAD STRETCH INSTRUCTIONS
1. Stand up tall and shift your weight to the right leg.
2. Lift your left foot and grasp it with your left hand.
3. Pull the left foot toward your butt until you feel the stretch in your quads.
4. Hold the stretch for 30 seconds and repeat with the right leg.
PROPER FORM AND BREATHING PATTERN
Keep your thighs together, your back straight and grab the top of your left foot with the left hand. If you need extra support, you can place your right hand on a wall. Breathe slowly and, as you exhale, deepen the stretch gently by pulling your left foot into the buttocks.
The quads (quadriceps) is a large muscle group that sits on the front of your thighs. The purpose of these muscles is to straighten the legs and extend the knees. Having tight quads can lead to knee and back pain, and may even result in injury. Doing a quad stretch after a lower body workout is the key for having healthy, flexible and stress free quads.
INTENSITY AND DURATION
Before you start to stretch make sure that your muscles are warmed up. Hold the stretch for at least 30 seconds on each leg and deepen the stretch slowly and carefully. Avoid stretching beyond your normal range of motion.
To calculate the number of calories burned doing the quad stretch, enter your weight and the duration of the exercise: