Quad - All Fours Stretch
Recommendations: 2-3 Sets, 10-15 Reps
Intermediate Quads Hip Flexors Stretching Body Only Gym Home
Purpose: To develop flexibility of the lower and middle body.
Benefits: It is the single best exercise to develop full flexibility and stretching of the lower and middle body.
Position yourself on your hands and knees on an exercise mat. Ensure that your back is flat and parallel to the floor. This is your starting position. Lift your right leg from the floor, holding the foot with your right hand. Keep the knee fully flexed and push out with your quads and your hip flexors by extending your hips, forcing them towards the floor. Hold for 10-30 seconds and release. Return to the starting position. Position yourself on your hands and knees on an exercise mat. Ensure that your back is flat and parallel to the floor. Lift your left leg from the floor, holding the foot with your left hand. Keep the knee fully flexed and push out with your quads and your hip flexors by extending your hips, forcing them towards the floor. Hold for 10-30 seconds and release.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Position yourself on your hands and knees, back flat and parallel to the floor.
Position yourself on your hands and knees on an exercise mat. Ensure that your back is flat and parallel to the floor. This is your starting position.
Step 2
Raise your right leg, holding with your right hand. Push out with the quads, knee fully flexed, forcing hips towards the floor. Pause and release.
Lift your right leg from the floor, holding the foot with your right hand. Keep the knee fully flexed and push out with your quads and your hip flexors by extending your hips, forcing them towards the floor. Hold for 10-30 seconds and release.
Step 3
Return to the starting position on hands and knees.
Return to the starting position. Position yourself on your hands and knees on an exercise mat. Ensure that your back is flat and parallel to the floor.
Step 4
Raise your left leg, holding with your left hand. Push out with the quads, knee fully flexed, forcing hips towards the floor. Pause and release.
Lift your left leg from the floor, holding the foot with your left hand. Keep the knee fully flexed and push out with your quads and your hip flexors by extending your hips, forcing them towards the floor. Hold for 10-30 seconds and release.
Step 5
Return to the starting position on hands and knees.
Return to the starting position. Position yourself on your hands and knees on an exercise mat. Ensure that your back is flat and parallel to the floor.