Floor Quad Extension

Lie on your back with legs extended. Bend one knee and bring it toward your chest, then extend the leg straight up toward the ceiling. Hold the position while maintaining the stretch in your quadriceps.

Lie supine on the floor with both legs extended straight out in front of you, arms relaxed at your sides.

One leg remains extended on the floor while the other leg is bent at the knee and held close to the chest, then extended straight up toward the ceiling.

Keep your lower back pressed to the floor, engage your core, hold the stretch position, breathe deeply

Arching lower back, not maintaining proper alignment, rushing the movement, not holding the stretch long enough

Hold the stretch longer, add gentle pulsing movements, combine with hip flexor stretches for deeper mobility work.

Use a towel or strap to assist with the leg extension, reduce the range of motion, or perform in a seated position.

Stop if you experience pain in the knee or lower back. Maintain proper form to avoid strain. This exercise is generally safe for most individuals.