The Lying (Side) Quads Stretch is a stretching exercise that targets the quadriceps muscles located in the front of the thighs. This stretch is commonly used to improve flexibility and reduce tightness in the quads.
How to perform
To perform the Lying (Side) Quads Stretch, follow these steps:1. Lie on your side on a comfortable mat or floor, with your legs extended straight out and stacked on top of each other.
2. Bend your bottom knee and bring your heel towards your glutes, grabbing your ankle or foot with your hand.
3. Gently pull your heel towards your glutes, feeling a stretch along the front of your thigh. Make sure to keep your hips stacked on top of each other and your upper body relaxed.
4. Hold the stretch for 20-30 seconds, breathing deeply and focusing on relaxing into the stretch.
5. Release the stretch and switch sides, repeating the same steps on the other leg.
6. Repeat the stretch 2-3 times on each side, gradually increasing the duration of the stretch as you become more flexible.
It is important to listen to your body and not push the stretch to the point of pain. If you experience any discomfort or sharp pain, release the stretch immediately. Make sure to warm up before performing this stretch, as cold muscles are more prone to injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.