Male

Quadriceps stretch

Muscles involved

Adding the Quadriceps stretch to the end of your session makes a huge difference in your daily recovery. By utilizing just your own body weight, you release the tension accumulated in the front of your thighs after a tough leg day or a busy afternoon. You will immediately notice a decrease in stiffness around your knees and a boost in your overall mobility, letting you tackle future workouts with ease. This targeted flexibility work on your quadriceps helps restore elasticity to your muscle fibers, preventing annoying tightness and allowing you to perform your best during every stride or squat you execute in the gym.

How to do it

1. Stand tall holding onto a wall or chair for balance with your left hand. 2. Bend your right knee and grab your right ankle with your right hand, pulling your heel towards your glutes. 3. Pause when you feel a deep stretch in your right quadriceps, keeping your knees together. 4. Release your ankle and lower your right foot back to the floor, then repeat on the opposite side.

Equipment required

Peso corporal

Muscles worked

Tips

- Stand tall and keep your knees together. - Gently pull your heel towards your glutes. - Use a wall or chair for balance, not to support your weight. - Squeeze your glute of the standing leg to deepen the stretch.