Quad - On Your Back Stretch
Recommendations: 2-3 Sets, 10-15 Reps
Intermediate Quads Glutes Hamstrings Calves Strength Body Only Compound Gym
Purpose: This exercise stretches the quad muscles.
Benefits: It is a good exercise to tone and shape the thigh.
Lie on your back on a supine (flat) bench with your legs extending off the end of the bench. Place your feet flat on the floor. This is the starting position. Raise your right foot off the floor and grasp your ankle with your right hand. Slowly and gently pull your ankle towards your body. Do not arch your back. Keep your left foot flat on the floor. Hold the stretch for 1-2 seconds. Release the stretch and return to the starting position. Repeat the stretch for the required number of repetitions. Raise your left foot off the floor and grasp your ankle with your left hand. Slowly and gently pull your ankle towards your body. Do not arch your back. Keep your right foot flat on the floor. Hold the stretch for 1-2 seconds. Release the stretch and return to the starting position. Repeat the stretch for the required number of repetitions.
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
Lie face up on a flat bench, legs extending off the end, feet flat on the floor.
Lie on your back on a supine (flat) bench with your legs extending off the end of the bench. Place your feet flat on the floor. This is the starting position.
Step 2
Grasp your right ankle and gently pull it towards your body. Pause briefly.
Raise your right foot off the floor and grasp your ankle with your right hand. Slowly and gently pull your ankle towards your body. Do not arch your back. Keep your left foot flat on the floor. Hold the stretch for 1-2 seconds.
Step 3
Release the stretch and return to the starting position.
Release the stretch and return to the starting position. Lie on your back on a supine (flat) bench with your legs extending off the end of the bench. Place your feet flat on the floor. Repeat as required.
Step 4
Grasp your left ankle and gently pull it towards your body. Pause briefly.
Raise your left foot off the floor and grasp your ankle with your left hand. Slowly and gently pull your ankle towards your body. Do not arch your back. Keep your right foot flat on the floor. Hold the stretch for 1-2 seconds.
Step 5
Release the stretch and return to the starting position.
Release the stretch and return to the starting position. Lie on your back on a supine (flat) bench with your legs extending off the end of the bench. Place your feet flat on the floor. Repeat as required.