Quad - On Your Side 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 increase the tone and shape of the thigh.

Lie on your left side on an exercise mat with your legs extended. Support yourself with your left arm in front of your body. This is the starting position. Bend your right knee and grasp your ankle with your right hand. Slowly and gently pull your ankle towards your body. Do not arch your back. 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. Lie on your right side on an exercise mat with your legs extended. Support yourself with your right arm in front of your body. This is the starting position. Bend your left knee and grasp your ankle with your left hand. Slowly and gently pull your ankle towards your body. Do not arch your back. 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.