Menu
Sign out

Half Kneeling Quadriceps And TFL ISO Holds

A flexibility exercise that targets the quadriceps and tensor fasciae latae (TFL) muscles through controlled half-kneeling isometric holds, improving hip and knee mobility.

Exercise Overview

Category

Flexibility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

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.

Starting Position

Begin in half-kneeling position with proper posture, core engaged, and ready to stretch.

Finishing Position

Return to neutral half-kneeling position while maintaining proper form and control.

Form Cues

Lean forward gently, keep back straight, breathe deeply, maintain form

Common Mistakes

Forcing the stretch, poor posture, not breathing, lack of control

Progression Tips

Increase hold time, add gentle pressure, perform variations, or extend duration.

Regression Tips

Reduce hold time, perform standing variations, or practice basic quad stretches.

Safety Notes

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.