Stretch - Looking At Ceiling

Recommendations: 1-2 Sets, 1-5 Reps, 5-15 Dur

Beginner Quads Stretching Body Only Gym Home

Purpose: To develop core strength of the lower and middle body.

Benefits: This is a squat using body weight alone.

Kneel upright on an exercise mat on the floor. Lean back and grasp your ankles with your hands. Keep your body relaxed. This is your starting position. Slowly bend backwards by lifting your buttocks up and forward. Bring your head back to look at the ceiling. Your back will arch. Let your elbows bend. Breathe normally. Pause briefly. Return to the upright kneeling position. Kneel upright on an exercise mat on the floor. Lean back and grasp your ankles with your hands. Keep your body relaxed. Repeat for the recommended 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.