Male

Quadriceps lying stretch

Muscles involved

How to do it

1. Lie on your side on a mat, supporting your head with your left arm for comfort. 2. Bend your right knee and grab your right ankle with your right hand, pulling your heel towards your glutes. 3. Pause at the peak of the stretch, feeling a deep stretch in your right quadriceps. 4. Release your ankle and extend your leg back to the starting position, then repeat on the other side.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your hips square to the floor to isolate the quadriceps. - Gently pull your heel towards your glutes until you feel a comfortable stretch. - Do not force the stretch; go only as far as feels safe. - Keep your knees together to increase the stretch.