Napra

All Fours Quad Stretch

Stretching & mobilityIntermediate QuadricepsQuadriceps Bodyweight
All Fours Quad Stretch, step 1
1. On all fours: hands under shoulders, knees under hips.
All Fours Quad Stretch, step 2
2. Lift one leg, reach back to hold the foot and draw the heel toward your glutes. Hold.

How to do it

  1. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
  2. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
  3. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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