Description

The assisted prone lying quads stretch is a stretching exercise that targets the quadriceps, helping to improve flexibility and reduce muscle tension.

Starting Position

Lie face down on a mat with your legs extended and a strap or resistance band looped around one ankle.

Technical Execution

Slowly bend the knee of the strapped leg, pulling it towards your glutes while keeping the hips pressed into the mat. Hold the stretch for 20-30 seconds before switching sides.

Range of Motion

Focus on feeling a gentle stretch in the front of the thigh without straining or causing discomfort.

Variations

For a deeper stretch, increase the tension on the strap or band. To target the hip flexors more, slightly tilt the pelvis forward during the stretch.

Common Mistakes

Common mistakes include arching the lower back, not engaging the core muscles, and pushing too forcefully into the stretch.

Practical Advice

To enhance the stretch, focus on maintaining proper alignment and breathing deeply throughout the movement.

Additional Notes

It's important to listen to your body and avoid overstretching the muscles to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

quadriceps

Secondary Muscles

hip flexors