Technique
Stand on one leg and bring the opposite foot toward your glutes, holding the ankle. Gently pull the foot closer to stretch the quadriceps, then return to starting position.
A dynamic flexibility exercise that involves controlled movements to stretch the quadriceps muscles while improving hip mobility and dynamic range of motion.
Stand on one leg and bring the opposite foot toward your glutes, holding the ankle. Gently pull the foot closer to stretch the quadriceps, then return to starting position.
Begin standing on one leg, ready to perform dynamic quad stretch movements.
Return to standing position after completing the dynamic quad stretch sequence.
Bring foot to glutes, feel quad stretch, maintain balance, alternate legs
Not feeling the stretch, losing balance, moving too fast, poor coordination
Increase stretch intensity, hold longer, or add variations.
Reduce stretch intensity, hold for shorter time, or use support.
Move slowly and controlled to avoid injury. Stop if you experience pain in the quadriceps, knees, or hips. Maintain proper balance throughout the movement.