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FITLOOP

StretchingIntermediate

Quad Stretch

Equipment:Body Only
Type:Isolation
Force:Isometric

Muscles Targeted

Primary

Quadriceps

Secondary

Hip Flexors

How to Perform

  1. 1

    Start on hands and knees (tabletop).

  2. 2

    Shift weight slightly.

  3. 3

    Reach back with one hand (e.g., right) to grasp the same-side foot or ankle.

  4. 4

    Gently pull heel towards glute, feeling stretch in front of thigh.

  5. 5

    Keep core engaged, avoid excessive back arching.

  6. 6

    Hold for 15-30 seconds.

  7. 7

    Release slowly. Repeat on other side.