Quad Stretch / Kneeling - 3 Positions
Description & Instructions
This is a quadriceps stretch using active isolated stretching.
We'll set up to stretch the left quadriceps first. Start in a lunch position and you'll grab the foot so that it's positioned directly behind the buttocks. This is for our neutral quadriceps stretch. Lean forward into the lunge for three stretches pulling the foot closer to the buttocks as you lunge.
Then to stretch the outer quadriceps we're going to swing the leg around so that the foot comes to the outside while the stabilizing foot moves out to 45° angle. Again we will do three stretches, not holding the stretch but doing a repeated 2-second stretch. And as you do each stretch, pull the foot around to get the deepest stretch possible on the outside of the quadriceps.
The last position is to stretch the inner quadriceps. We'll come back to the neutral position and swing the foot around to the opposite side where we'll grab it with the other hand. Once again we'll do just three stretches while pulling the foot around to the opposite side.
Repeat the process for the right side.
To finish, determine the tighter quad and perform 3 to 5 additional stretches for that side.