A flexibility exercise that targets the quadriceps and improves balance through controlled single-leg stretching movements, enhancing knee mobility and lower body flexibility.
Stand on one leg and bend your other leg behind you, grasping your ankle with your hand. Gently pull your heel toward your glutes while keeping your knees together and your back straight. Hold the stretch briefly, then return to the starting position.
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, maintain balance, control the movement
Losing balance, not maintaining proper form, rushing the movement, poor knee alignment
Increase stretch intensity, hold stretch longer, perform more repetitions, or add resistance bands.
Use support for balance, reduce stretch intensity, or perform seated 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.