Lying Quad Stretch

Lying Quad Stretch is an effective exercise for stretching the front of the thigh (quadriceps), which can often become tight during prolonged sitting or intensive training. The exercise is ideal for improving flexibility and releasing tension in the thighs and hips.

How to do the Lying Quad Stretch correctly

Here's a step-by-step guide to performing the Lying Quad Stretch safely and effectively:

  1. Lie on your right side on a yoga mat or blanket and support your head with your right hand.
  2. Bend your left knee and pull your left heel towards your butt.
  3. Grasp the ankle with the left hand and keep the knees together.
  4. Gently push your hips forward until you feel a stretch in your left thigh.
  5. Hold the stretch for 20-30 seconds and repeat on the other side.

Typical errors of the Lying Quad Stretch

To avoid injury and get the most out of the stretch, you should avoid the following typical mistakes:

  • Bending the back : Keep the back neutral and avoid swaying in the lower back, as this can reduce the effect of the stretch on the quadriceps.
  • Too hard a pull on the ankle : The stretch must be gentle and without pain. Do not pull too hard on the ankle as this can lead to discomfort.
  • Spread the knees : Make sure the knees are kept together to achieve a targeted stretch in the quadriceps.

Variations and Adjustments for the Lying Quad Stretch

Depending on your flexibility and desired intensity, you can try these variations of the Lying Quad Stretch :

  • Lying on your stomach : Lie on your stomach and pull your heel towards your butt while grabbing your ankle. This position can provide more stability.
  • Foam roller under the thigh : Place a foam roller under the quadriceps and roll back and forth to loosen up the muscles and deepen the stretch.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds per side and repeat 2-3 times. The exercise can be done daily or after training to loosen up the thighs and improve flexibility.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Take a deep breath as you enter the stretch and exhale slowly as you hold the position. This helps your muscles to relax and improves the effect of the stretch.

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