Technique
Begin in a half-kneeling position with one knee on the ground and the other foot forward. Gently lean forward to stretch the quadriceps and TFL of the back leg. Hold the position and breathe deeply.
A flexibility exercise that targets the quadriceps and tensor fasciae latae (TFL) muscles through controlled half-kneeling isometric holds, improving hip and knee mobility.
Begin in a half-kneeling position with one knee on the ground and the other foot forward. Gently lean forward to stretch the quadriceps and TFL of the back leg. Hold the position and breathe deeply.
Begin in half-kneeling position with proper posture, core engaged, and ready to stretch.
Return to neutral half-kneeling position while maintaining proper form and control.
Lean forward gently, keep back straight, breathe deeply, maintain form
Forcing the stretch, poor posture, not breathing, lack of control
Increase hold time, add gentle pressure, perform variations, or extend duration.
Reduce hold time, perform standing variations, or practice basic quad stretches.
Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. This exercise requires good hip and knee mobility.