Napra

On-Your-Back Quad Stretch

Stretching & mobilityBeginner Quadriceps
On-Your-Back Quad Stretch, step 1
1. Lie on a bench with one leg hanging off the side; hold the top of that foot.
On-Your-Back Quad Stretch, step 2
2. Bend the knee further and let the thigh drop down without arching your back. Hold.

How to do it

  1. Lie on a flat bench or step, and hang one leg and arm over the side.
  2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
  3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
  4. 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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