Description

The assisted prone rectus femoris stretch targets the hip flexors and quadriceps while also engaging the glutes.

Starting Position

Start by lying face down on a mat with your hands supporting your upper body and your knees bent.

Technical Execution

Slowly bring one heel towards the glutes by bending the knee, keeping the hips down and pelvis stable. Hold the stretch for a few seconds, then return to the starting position.

Range of Motion

Maintain a gentle and controlled movement throughout to ensure a full range of motion in the hip flexors and quadriceps.

Variations

Variations include performing the stretch without assistance for a greater challenge or using a resistance band for added intensity.

Common Mistakes

Common mistakes include arching the lower back excessively, not engaging the core muscles, and not properly stabilizing the upper body.

Practical Advice

Practical advice includes maintaining a neutral spine, engaging the core, and using a stable surface for support.

Additional Notes

It's important to focus on breathing throughout the stretch and not push beyond your comfort level to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

quadriceps

Secondary Muscles

hip flexors