Quadriceps stretches

All Fours Quad Stretch

EXECUTION

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

Frog Hops

EXECUTION

• Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
• Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Iron Crosses (stretch)

EXECUTION

• Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
• To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
• Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Kneeling Hip Flexor

EXECUTION

• Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
• Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Looking At Ceiling

EXECUTION

• Kneel on the floor, holding your heels with both hands.
• Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

On Your Side Quad Stretch

EXECUTION

• Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
• Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

One Half Locust

EXECUTION

• Lie facedown on the floor.
• Put your left hand under your left hipbone to pad your hip and pubic bone.
• Bend your right knee so you can hold the foot in your right hand.
• Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

Rear Leg Raises

EXECUTION

• Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Sit Squats

EXECUTION

• Stand with your feet shoulder width apart. This will be your starting position.
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Standing Hip Flexors

EXECUTION

• Stand up straight with the spine vertical, the left foot slightly in front of the right.
• Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

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