Lying quadriceps stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas

How to do it

1. Lie face down on the floor with your legs extended straight and your arms resting by your sides.
2. Bend your right knee and reach back with your right hand to grasp your right ankle or foot.
3. Gently pull your right foot towards your glutes, feeling the stretch in your right quadriceps. Keep your hips pressed into the floor.
4. Hold the stretch for 15-30 seconds, then slowly release your right foot and return to the starting position. Repeat the stretch on your left leg. Alternate sides for the desired number of repetitions.

Form tips

• Keep your hips pressed into the floor to maximize the stretch in your quadriceps and avoid straining your lower back.
• Move slowly and with control to avoid any sudden movements that could cause strain.
• If you cannot reach your foot comfortably, use a towel or strap around your ankle to assist with the stretch.