Quad - Standing Elevated Stretch

Recommendations: 2-3 Sets, 10-15 Reps

Beginner Quads Strength Body Only Gym Home

Purpose: This exercise is a controlled, balanced stretching exercise for the quads.

Benefits: This is a good exercise for core quads stretching.

Stand up with your back towards a bench of a step. The bench should be about three feet away. Place your right foot on the bench. Your left knee is bent about 90 degrees and directly over your left foot. This is the starting position. Slowly bend your left knee, keeping it over your left foot. You should feel a good stretch in your right quads. Breathe normally. Pause briefly. Return to the starting position. Breathe normally Place your left foot on the bench. Your right knee is bent about 90 degrees and directly over your right foot. This is the starting position. Slowly bend your right knee, keeping it over your right foot. You should feel a good stretch in your left quads. Breathe normally. Pause briefly. Return to the starting position. Breathe normally.

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.