Technique
Stand on one leg and bend your other leg behind you, grasping your ankle with your hand. While maintaining the quad stretch, reach forward with your free arm and lean your body forward. Return to the starting position and repeat.
A dynamic mobility exercise that combines quad stretching with reaching movements, improving balance, flexibility, and coordination through controlled single-leg movements.
Stand on one leg and bend your other leg behind you, grasping your ankle with your hand. While maintaining the quad stretch, reach forward with your free arm and lean your body forward. Return to the starting position and repeat.
Begin standing on one leg with the other leg bent behind you, core engaged, and maintaining balance.
Return to the starting position with both feet on the ground, maintaining control throughout the movement.
Keep your knees together, pull heel toward glutes, reach forward, maintain balance
Losing balance, not maintaining proper form, rushing the movement, poor coordination
Increase reach distance, hold stretch longer, perform more repetitions, or add resistance bands.
Use support for balance, reduce reach distance, or perform static quad stretches.
Stop if you experience pain in the knees, hips, or quadriceps. Maintain proper form to avoid injury. This exercise requires good balance and flexibility.