Stretch - Quad

Recommendations: 1-3 Sets, 4-10 Reps, 10-20 Dur

Intermediate Quads Stretching Band Gym Home

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

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Lie on your left side. Loop a band around your right foot. Flex your knee and extend your hip, trying to touch your glutes with your foot. Hold the band in your hands over your shoulder. This is your starting position. Slowly and gently pull the band to increase the stretch in the quadriceps. Keep the back straight and your bottom leg extended. Hold the position for 10-20 seconds. Return to the starting position. Lie on your left side. Loop a band around your right foot. Flex your knee and extend your hip, trying to touch your glutes with your foot. Hold the band in your hands overhead your shoulder. Repeat for the recommended number of repetitions. Lie on your right side. Loop a band around your left foot. Flex your knee and extend your hip, trying to touch your glutes with your foot. Hold the band in your hands over your shoulder. This is your starting position. Slowly and gently pull the band to increase the stretch in the quadriceps. Keep the back straight and your bottom leg extended. Hold the position for 10-20 seconds. Return to the starting position. Lie on your right side. Loop a band around your left foot. Flex your knee and extend your hip, trying to touch your glutes with your foot. Hold the band in your hands overhead your shoulder. 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.