Kneeling quad

For the Kneeling Quad, kneel on the floor with your knees in front of you and your weight supported above your feet. Next, reach one leg back as far as possible. To complete the stretch, put one hand in front of you for support and use the other hand to pull the opposite foot toward your body. The more upright your chest is the more stretch you will feel. Also try to keep your hips square and facing forward throughout the entire stretch. Continue the stretch for the elapsed time and then switch legs.

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This stretch focuses on the quadriceps muscles. With proper technique the stretch will also work on the hip flexor muscles and the muscles of the shin that dorsiflex the foot